| Group B | |
| Stength | Active recovery |
| Deadlift | Upper body - Swim 20 mins |
| 5 reps @ 55% Rest 60 sec | Any style - use a bouy between the legs |
| 5 reps @ 65% Rest 2 mins | |
| 5 reps @ 75% Rest 3 mins | Lowerbody - jog & walk 20 mins |
| 3 reps @ 85% Rest 4 mins | lengthern the stride to open hips |
| 1 + reps @ 95% Rest 3 mins | no uphill flat or decline |
| Bent row 3 x 10 reps @ 50-60% Rest 90 sec | Mobalise 10 minutes |
| Skills & Drills |
| Double-unders the 10-20-30-40-50 |
| Each set must be un-broken before progressing to the next |
| Accumulate 4 minutes of L-hang, each time broken either a muscle-up or pull-up before resuming. |
