Trigger/Warm-up/Mobilise/Activate
.
1) Strict Press – Every 90 seconds complete 5 reps at (80% 1RM)
5-5-5-5-5
.
Score = Load
.
then…
.
2) Complete the following for time:
10 Muscle-up’s
Run 200 m
20 Strict HSPU’s
Run 200 m
30 Box Jump Overs
Run 200 m
40 T2B
Run 200 m
50 Pull-up’s
Run 200 m
40 T2B
Run 200 m
30 Box Jump Overs
Run 200 m
20 Strict HSPU’s
Run 200 m
10 Muscle-up’s
.
Time Cap = 22 min
.
Score = Time OR Time Cap plus 1 sec per Rep Missed
.
Scaling:
Complete the following for time:
10 (Bar/Parallette)
Run 200 m
20 Piked Push-up’s/Push-ups/Ladies Push-ups
Run 200 m
30 Box Step-overs
Run 200 m
40 Sit-up’s
Run 200 m
50 Pull-up’s/Ring Rows
Run 200 m
40 T2B
Run 200 m
30 Box Step-overs
Run 200 m
20 Piked Push-up’s/Push-ups/Ladies Push-ups
Run 200 m
10 Dips (Bar/Parallette)
.
Time Cap = 22 min
.
Score = Time OR Time Cap plus 1 sec per Rep Missed
.
Cool-down/Trigger Ball/Foam Roll/Stretch
.
Featured Image – Lesman Paredes from Columbia, shows that not only does he lift but he stretches and does his mobility exercises. We should all strive to have that mobility. (Courtesy of All Things Gym)
