• Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 70% of your current 1 RM i.e. 5% higher than last week) If they missed last week then they do on 65% this week!
  • * Rest precisely 90 sec between reps
  • 2) Practice Bar Muscle-up’s 
  • Find your rep maximum on 1 attempt
  • then…
  • 2) Complete the following for time:
  • 100 DU’s 
  • 30 Pull-up’s
  • 70 Du’s
  • 20 Pull-up’s
  • 40 DU’s
  • 10 Pull-up’s
  • Time Cap 10 min
  • Score = Time / Time plus 1 sec per rep missed
  • Cool-down/Trigger Ball/Foam Roll/Stretch