G
.
Trigger/Warm-up/Mobilise/Activate
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1) Complete the following for time:
20 Strict HSPU’s
20 Strict C2B Pull-ups
20 Strict Ring Dip’s
20 Strict T2B
15 HSPU’s
15 C2B Pull-up’s
15 Ring Dip’s
15 T2B
10 Deficit HSPU’s (1x20kg bumper each side)
10 Muscle-ups
10 Toes through Rings
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Score = Time Or Time Cap plus 1 sec/rep missed
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*Time Cap 20 min
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then…
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2) Complete 50 Burpees for time
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Record your Benchmark Score = Time
.
3) Practice Pistols for 10 min and complete
3-3-3-3-3 for max load
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Score = Max Load or Least Assistance completed with
.
Cool-down/Trigger Ball/Foam Roll/Stretch
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