How to tackle the Blockade Walls at The Major Series

Hello again! Last week the Major’s troops gave you a heads up on how to escape the Stench Trench, now this week we’re onto the second of our ‘Soldiers Fives’ on the best way to survive some of the traps The Major has planned for you - no one beats The Major but if you’re lucky you might survive!

The Major has drawn on his years of experience and set up a series of Blockade Walls to slow you all down, so we’re here to give you a helping hand over it so you can crack on with the rest of the course.

To get over it you’re going to need to work on your vertical jump and upper body strength to pull yourself over. 
In your local park find a railing between hip and chest height.

Then follow the below routine, performing 20 of each Step, and repeating 5 times.

Step One:
•    Squat jumps with a heel click in the air (getting as high as you can)
•    Stand with your feet shoulder width apart, and hands by your side
•    The knees should then bend lowering the backside to the ground until the thighs are parallel to the ground and knees are bent at 90 degrees, like a squat
•    As you raise up jump upwards and click your heels together in the air
•    Return to the ground going straight back into a squat

Step Two:
•    Inverted rows with the bar
•    Place yourself under the railing and into the position of a reverse press up
•    Bring your chest to the bar, before dropping down to fully extend the arms, then repeat
•    Keep the body straight at all times

Step Three: 
•    Squat under the bar with your bum on your heels.
•    Holding the bar, jump up as high as you can, using your arms to pull your body upwards.
•    When your body gets above the bar, push up with your arms and try to touch your toes to the bar.
•    On landing back down to the ground, bend your knees and return to the start position.

Step Four:
•    Grab the bar with both hands and jump over the top to the other side.
•    Turn around and jump straight back over.
•    Try to do this without letting your feet touch the bar.
•    Out and back again counts as one repetition.