• 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