• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete the following for time:
  • 5 Legless Rope Climbs
  • Rest 90 sec
  • 5 Rope Climbs (leg assisted)
  • Rest 90 sec
  • 10 Rope Pull-ups
  • Rest 90 sec
  • 10 Rope Rows
  • Rest 90 sec
  • .
  • Score = Total work time
  • .
  • Then…
  • .
  • 2) Complete the following for time:
  • 21 Ring Dip’s
  • 21 SDHP (40 kg / 60 kg OR at 45% of 1RM Power Clean)
  • 15 Ring Dip’s
  • 15 SDHP (40 kg / 60 kg OR at 45% of 1RM Power Clean)
  • 9 Ring Dip’s
  • 9 SDHP (40 kg / 60 kg OR at 45% of 1RM Power Clean)
  • 6 Ring Dip’s
  • 6 SDHP (40 kg / 60 kg OR at 45% of 1RM Power Clean)
  • 3 Ring Dip’s
  • 3 SDHP (40 kg / 60 kg OR at 45% of 1RM Power Clean)
  • .
  • Time Cap = 15 min
  • .
  • Score = Time or Time cap plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Armand “loose cannon” has added some 10 x 10 back squats in his strength program