GWM

Trigger/Warm-up/Mobilise/Activate

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1) Back Squat – 1RM Test

* Use a Power Rack or Spotter’s – Coaches ensure safety 1st!

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Be sure to warm-up adequately – use the following as a warm-up guideline:

4 reps on 55% 1RM

2-3 reps on 70% 1RM

1 reps on 80% 1RM

1 rep on 90% 1RM

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then…

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2) Complete the following for Time:

100 C2B Pull-up’s (Competitors) 100 Pull-up’s (Class)

100 Wall Ball’s

100 DU’s

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Time Cap = 20 min

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

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Featured Image – Thanks to someone for drawing cool pic of Rob, except for the muscles and the heavy weights on the bar it quite an accurate drawing.