WMG

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Trigger/Warm-up/Mobilise/Activate

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1) Complete the following for time:

2 x L-sit rope climbs from seated on floor (3,7 m)

5 x Legless Rope Climb (3,7 m)

10 x Rope climbs (3,7 m – no jump)

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Time Cap 15 min

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Score = Time or Time plus 1sec/rep missed

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then…

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2) Complete 5 Rnds of the following for Time:

5 Deadlifts (140 kg / 84 kg)

50 DU’s

5 Burpee Muscle-up’s

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Time Cap = 15 min

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Score = Time or Time Cap Plus 1 sec/rep missed!

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Featured Image – Armand VDZ repping out his strict HSPU from yesterdays workout.