• Trigger/Warm-up/Mobilise/Activate
  • 1) Front Squat 
  • 10-10-10-10-10 (all 5 sets on 72.5% of your current 1 RM i.e. 2.5% higher than last week) If they missed last week then they do on 70% this week! If you were unable to make all the reps, repeat on the same weight and try and make all 50 reps!)
  • * Rest precisely 90 sec between reps
  • then…
  • Warm- up practice 1 round
  • 2) Climb the following ladder for 17 min:
  • 10 DU’s (Singles – 3 singles for 1 DU)
  • 3 Broad Jumps – 131 cm (*Jump and clear the distance between the 2 bearing housings of a barbell i.e. 131 cm)
  • 3 KB Swings (32 kg / 20 kg)
  • 20 DU’s
  • 6 Broad Jumps – 131 cm
  • 6 KB Swings (32 kg / 20 kg)
  • 30 DU’s
  • 9 Broad Jumps – 131 cm
  • 9 KB Swings (32 kg / 20 kg)
  • 40 DU’s
  • 12 Broad Jumps – 131 cm
  • 12 KB Swings (32 kg / 20 kg)
  • etc…
  • Score = Rounds plus additional reps
  • Cool-down/Trigger Ball/Foam Roll/Stretch