G

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Trigger/Warm-up/Mobilise/Activate

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1) Complete the Benchmark Girl WOD, Cindy…

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Complete as many rounds as possible in 20 min of:

5 Pull-ups

10 Push-ups

15 Squats

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Score = Number of Rounds plus additional Reps completed

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then…

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2) Complete the following holds maximising the resistance leverage:

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Front Lever 5 x 5 sec

Rear Lever 5 x 5 sec

X-Side Bridge Left 2 x 60 sec

X-Side Bridge Right 2 x 60 sec

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Scaling on Front & Rear Lever’s – Tuck, flat back, 1 leg bent, full

Scaling on X-side Bridge – X, legs together, kneeling X, kneeling legs together

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Score = Record the leverage used to complete the said workload on

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Cool-down/Trigger Ball/Foam Roll/Stretch

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Featured Image – The Heritage Day Wodders, from last week public holiday