- Trigger/Warm-up/Mobilise/Activate
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- 1) Back Squat
- * 3-3-3
- (90% of 1 RM)
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- 2) The benchmark WOD “Diane” – Complete 21-15-9 of the following for time:
- Deadlift (70 kg / 102kg)
- Handstand Push-ups
- .
- Score = Time
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- Cool-down/Trigger Ball/Foam Roll/Stretch
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- Feature Image – Sakhe , Donna and Delme knocking out a quick 20 reps for time on 75% of 1RM Back Squat.