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