Trigger/Warm-up/Mobilise/Activate
WOD
Row 3 km time trial
OR Time to 300 SDHP (20 kg/10kg)
Then…
Complete the following for time:
60 sit-up’s
30 DU’s
45 Sec Front Bridge (cumulative hold)
30 DU’s
30 second Front Lever (tuck)
30 DU’s
30 HSPU’s
30 DU’s
45 Pull-up’s
30 DU’s
60 Air squats
Score = Time
Cool-down/Trigger Ball/Foam Roll/Stretch