M

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Trigger/Warm-up/Mobilise/Activate

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1) Complete 6 repeats of the following for time:

Run 400 m

W:R 1:1

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Score = Time for each repeat

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then…

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2) Complete the following with maximum loading:

Strict C2B Pull-up’s 5 – 5 – 5

Strict Pull-up’s 10 – 10 – 10

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Score = Max load

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3) Then… complete the following for time:

25 C2B Pull-up’s and 25 Pull-up’s

*Kipping allowed

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Score = Time

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – CFEL Dirty Skirts at UWS 2014 (Zhane, Carlos, Viv, Nash, Janice and Donna)