• Trigger/Warm-up/Mobilise/Activate
  • .
  • 1) Complete 2 Rounds of the following (stick precisely to the rest times):
  • Max reps Strict HSPU
  • Rest 45 sec
  • Max Reps Strict HSPU
  • Rest 45 sec
  • Kipping HSPU
  • Rest 45 sec
  • Kipping HSPU
  • Rest 45 sec
  • Max Reps Strict Dip’s (bar or rings)
  • Rest 45 sec
  • Max Reps Kipping Dips (bar or rings)
  • .
  • Score = Total Reps
  • .
  • then…
  • .
  • 2) Benchmark WOD – “Angie” – complete the following for time:
  • 100 Pull-ups
  • 100 Push-ups (HR)
  • 100 Sit-ups
  • 100 Squats
  • .
  • Score = Time
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Viv and Grant experiencing the fun that is “Bring Sally Up”