• Warm-up – lat activation; swinging w deadstop using lats to drive; then t2b progression
  • Packing shlders – KB walking
  • TGU drilling 5 kg plate
  • Trigger/Warm-up/Mobilise/Activate
  • 1) Turkish Get-up’s (KB or BB)
  • 2-2-2-2-2 (i.e. 2 each side – start with weaker side)
  • Then…
  • 2) Complete 3 rounds of the following for time:
  • 10 Toes to Bar
  • 5 TGU’s left side (24 kg/16 kg)
  • 10 Toes to Bar
  • 5 TGU’s right side (24 kg/16 kg)
  • Time Cap = 15 min
  • Score = Time or Time Cap plus 1 second/rep missed
  • Cool-down/Trigger Ball/Foam Roll/Stretch