• Trigger/Warm-up/Mobilise/Activate
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  • 1) Deadlift (last done 17 June on 65%)
  • 5-5-5 (70% of 1RM)
  • .
  • Then…
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  • 2) Complete the following for time:
  • 420 m Row or 42 SDHP (13 kg / 20 kg)
  • 21 HSPU
  • 300 m Row or 30 SDHP (13 kg / 20 kg)
  • 15 HSPU
  • 180 m Row or 18 SDHP (13 kg / 20 kg)
  • 9 HSPU
  • 120 m Row or 12 SDHP (13 kg / 20 kg)
  • 6 HSPU
  • 60 m Row or 6 SDHP (13 kg / 20 kg)
  • 3 HSPU
  • 30 m Row or 3 SDHP (13 kg / 20 kg)
  • .
  • Time Cap = 17 min
  • .
  • Score = Time or Time cap plus 1 sec/rep missed
  • .
  • Cool-down/Trigger Ball/Foam Roll/Stretch
  • .
  • Featured Image – Dave in Knysna with one of our sponsors, Xite Fitness Van.