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BEST OF LUCK TO ALL OUR TEAMS PARTICIPATING AT THE UNITED WE STAND GAMES! GO SMASH IT AND MOST OF ALL HAVE LOADS OF FUN!

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Trigger/Warm-up/Mobilise/Activate

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1) Practice Handstand holds for 10 min (use a wall if you do not know how to fail correctly!)

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Score = Longest freestanding hold time

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then…

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2) Complete the following for 15 min’s for quality:

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Hanging from Ring’s (5 sec)

Invert hang (5 sec)

Skin the cat and return to the hang position

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Do not rush the reps…you are not AMRAP’ing this – go for quality and control!

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Score = No score

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3) Tabata the following:

HR Burpees

1 min rest

Box Jumpovers (any orientation)

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Score = Sum of the lowest scores for each movement

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – United We Stand Games 2014 starts today and runs over course of weekend in Durban, good luck to everyone competing but more so to CFEL team “the Dirty Skirts”