• Trigger/Warm-up/Mobilise/Activate
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  • 1a) Strict HSPU’s
  • Max Reps – Max Reps – Max Reps – Max Reps – Max Reps
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  • 1b) HSPU’s (strict or kipping) – Time to 45 reps
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  • Score = Time
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  • then…
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  • 2) Complete the following for time:
  • Row 1000 m / 100 SDHP (13 kg / 20 kg)
  • 100 Sit-up’s
  • 100 Medicine Ball Cleans (6,3 kg / 9,1 kg)
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  • Time Cap 20 min
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  • Score = Time or Time plus 1 sec per rep missed
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  • Featured Image – Rocktape G-Loves and Knee Caps for sale at R599 per pair. Have a couple┬ápairs┬áto try on for sizes, putting in an another order at end of week.