• Trigger/Warm-up/Mobilise/Activate
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  • Back Squat 1 Rep Max
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  • then
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  • 1) Complete the following for 3 Rounds:
  • 500 m Row or 50 SDHP (13 kg / 20 kg)
  • 10 OHS (40 kg / 60 kg)
  • 25 C2B Pull-up’s
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  • Time Cap = 20 min
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  • Score = Time or Time cap plus 1 sec/rep missed
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  • Cool-down/Trigger Ball/Foam Roll/Stretch
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  • Featured Image – Our export to Pretoria, Coach Lawrence judging at Africa Regionals.