- Trigger/Warm-up/Mobilise/Activate
- Warm-up
- “Helen” – Complete 3 rounds of the following for time:
- 400 meter run
- 21 Kettlebell Swings (24 kg / 16 kg )
- 12 Pull-ups
- Score = Time (Record under Benchmark WOD’s)
- Then…
- AMRAP the following for 5 min:
- 20 DU’s
- 10 Ring push-up’s (if can’t do rings then do deficit – hands on 5 kg/10 kg bumpers)
- Score = Total Reps
- Cool-down/Trigger Ball/Foam Roll/Stretch