How to Cut Stainless Steel Sheet? – A Complete Guide

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2. Nolvadex Usage On And Post Cycle

   On-Cycle Use:

   Nolvadex, also known as tamoxifen, is commonly used during cycles to support muscle
   growth and fat loss by preventing estrogen-related side effects.
   It’s typically taken in doses of 10-25mg per day, often divided
   into two doses (morning and evening). The duration of use
   depends on the cycle length, ranging from 4 to 12 weeks.

   Nolvadex is usually paired with other medications like Arimidex or Cabergoline to
   maximize its effects. It’s important to follow a proper dosage schedule
   and consult with a healthcare professional before starting any medication.

   Post-Cycle Use:

   After completing a cycle, it’s crucial to stop Nolvadex
   immediately to avoid the risk of side effects like gynecomastia or testicular atrophy.
   Post-cycle, some users opt to continue with lower doses (5-10mg every other day) for a short period to help manage any
   lingering side effects.

   Some athletes also use Nolvadex in combination with other supplements post-cycle to aid recovery and maintain muscle mass.

   Individual responses vary, so it’s recommended to monitor for any adverse effects and adjust dosages as
   needed.

   Nolvadex Used On and Post Cycle

   Nolvadex is a popular medication among athletes and
   bodybuilders who use anabolic steroids. It belongs to
   a class of drugs known as selective estrogen receptor modulators (SERMs) and
   is often used to counteract the side effects of steroid usage, particularly estrogen-related issues.

   During a steroid cycle, users may administer Nolvadex to help manage estrogen levels.

   Excess estrogen can lead to a host of problems, including water retention, mood
   swings, and gynecomastia (breast enlargement in men).
   By using Nolvadex, individuals aim to keep estrogen levels
   in check, which can improve overall fat loss and performance.

   Post cycle, or during the recovery phase after a steroid cycle, Nolvadex
   is still used by many. The idea is to continue supporting hormone health and
   to aid in the restoration of natural testosterone production. This helps
   prevent hormone imbalances that could otherwise hinder recovery and muscle
   growth.

   Nolvadex has been shown to be effective in reducing estrogen levels, which can enhance fat burning and
   muscle retention. However, it’s important to use it cautiously, as overdose or prolonged use can lead to adverse
   effects, including liver damage and other health
   issues.

   For those interested in learning more about steroids, SARMS, peptides, and
   other performance-enhancing substances, we offer a variety of free eBooks and resources to help you make informed decisions.

   Sign up today to access these valuable guides and start optimizing your fitness journey!

   Related Posts:

   – Choose Your Language
   – Author: George Spellwin

3. Constructing a robust and sculpted back is
   essential for overall muscle development, improved
   posture, harm prevention, and enhanced athletic efficiency.
   By incorporating specific workout routines into your routine,
   you can achieve a well-defined and powerful back
   that helps your body in various bodily activities.

   Pursuing a exercise routine focused on the back pays off by
   fortifying muscles just like the latissimus dorsi, trapezius, and erector spinae.
   These muscle groups are instrumental in powerful pulling motions and sustaining
   appropriate posture throughout weightlifting strikes such as rows, pull-ups,
   and snatches. Incorporating a selection of movements, similar to pull-ups for higher physique endurance, bent-over rows for mid-back thickness,
   and lat pulldowns for that coveted V-shape, ensures comprehensive
   development.
   The Lengthy Angle Dumbbell Row is a highly efficient exercise for building a stronger and wider back.
   By targeting the muscular tissues of the upper again, such because the rhomboids, trapezius,
   and rear deltoids, it helps to develop thickness and width in this space.

   The train allows for a greater vary of motion in comparability with different rowing workout routines, facilitating
   a deeper contraction of the targeted muscle tissue.
   This results in enhanced muscle fiber recruitment and growth, in the end leading to a extra substantial
   and broader back look. Moreover, the unilateral
   nature of the movement helps tackle any muscle imbalances which will
   exist, promoting symmetrical growth and general back
   strength. This train primarily targets the muscles in the higher again, including the rhomboids, rear deltoids, and trapezius, which are essential for
   posture and higher body energy.
   You ought to select pull-ups, chin-ups, pull-downs, and pull-overs for width.
   The dumbbell row is a unilateral exercise
   where you train one aspect of the body at a time.
   This warm-up protocol consists of a general warm-up (cardio) and a muscle-specific warm-up
   with appropriate workout routines for the muscular tissues you’re training right
   now. Making Ready your physique earlier than diving into a
   workout session is at all times a good idea to
   optimize performance and minimize the danger of injury.
   Your relaxation durations ought to be lengthy enough
   for you to recover adequately for the next set. Coaching again takes a lot out of you, and people giant, highly effective muscular tissues often require a number of minutes
   of restoration to perform your best.
   Every train targets completely different muscles in the back and can be modified to match your health
   level. They practice your traps (and glutes) under a fairly
   deep stretch, which is incredible for exciting muscle development.
   Nonetheless, they won’t essentially challenge these muscle tissue sufficient
   to stimulate balanced muscle progress. As a outcome, the finest way to build a
   bigger, fuller back is to combine collectively a couple of
   totally different actions, every of them emphasizing totally different again muscles.
   For instance, your higher lats have a slightly totally different perform from
   your decrease lats. Exercise #1 focuses on constructing again thickness
   through various row exercises, whereas Exercise
   #2 incorporates strongman workout routines to challenge and strengthen your again muscles differently.

   By keeping your elbows close to your physique all through the
   movement, you’ll find a way to maximize muscle engagement
   and build strength in your again. This train also helps improve
   posture and helps total stability as it actually works on multiple muscle tissue simultaneously.
   To maximize effectiveness, keep a straight posture all through the movement and
   focus on controlled repetitions somewhat than utilizing momentum.
   Incorporating this train into your routine might help construct
   thickness in your back whereas minimizing stress on different muscle teams.
   This exercise engages numerous muscles including the latissimus dorsi, rhomboids, and trapezius in addition to
   offering stabilization for shoulder joint well being. It also emphasizes scapular retraction which is essential
   for developing again thickness and overall posture
   improvement. Like the pulldown, the cable lets you reap
   the benefits of constant resistance, the hand place,
   and arm path, all of which create higher pressure on the lats to build strength and size.

   However, as a 30-year veteran personal coach, I put sweeping deadlifts, McGill pull-ups, and single-arm Pendlay rows
   on the high of the record. Adding any of these workouts to your training will
   make your back exercises more practical. Nonetheless, you’ll in all probability get better outcomes when you use them in a
   more structured means. Right Here is a tried and tested
   back-building exercise that solely makes use
   of these three superior workouts. The McGill pull-up,
   also referred to as the Pavel pull-up, entails a very explosive motion.
   Moreover, they spotlight the significance of sustaining correct type and approach to prevent injuries and maximize results.
   Bodybuilders also advocate integrating isolation exercises like lat
   pull-downs to focus on specific muscles in the again effectively.

   Prioritize proper form and technique to maximize outcomes while minimizing the danger of harm.
   It’s important to remain hydrated, get enough relaxation, and gas your physique with correct diet to
   support muscle recovery and development as you work
   on building a greater back. Incorporating deadlift variations into your back
   workout can effectively build overall back thickness and energy.

   Deadlifts interact a number of muscle teams, together with the erector spinae,
   lats, and traps, contributing to a well-rounded again development.
   Choose rows over vertical pulling workout routines to effectively goal and
   promote muscle development in the back.
   Yates’ most celebrated pose was his rear double biceps, the place his back’s depth and graininess
   had been fully displayed. It was a pose that usually secured him
   victories, as rivals struggled to match his muscle
   element and density. Add these workouts to your current coaching
   plan or, better yet, do them completely for the
   next couple of months, and your again will grow sooner than ever before.
   Expect expert-backed exercises, vitamin recommendation, the most recent in energy sports,
   and a whole lot of motivation heading your method.
   Additionally, many bodybuilders find it simpler to really feel their lats working when doing the one-arm dumbbell
   row compared to traditional barbell rows.
   You’ll be doing straight sets with low reps and heavy
   weights for maximum energy features and laying the foundation for a thick,
   powerful back. Again workouts will also encourage
   weaker muscle tissue to develop, helping boost energy in different lifts
   you could not expect. Likewise, your shoulder joints will be more
   steady and considerably stronger. ‘Your again muscular tissues and backbone assist your physique, with
   out them it would be very weak,’ says Zammit Tabona.
   ‘Having a powerful back will therefore assist assist your physique and have you ever functioning better
   and more effectively.’ Sounds like a win-win-win to us.

   A thick, well-developed again protects your backbone and improves posture.
   Our information dives into the ultimate back exercises that will add severe thickness to
   your muscle tissue, enhancing both kind and function. In this article, we cowl seven of the most effective bodybuilding again workouts that may
   help you construct mass, energy, and definition. Whether you’re a
   newbie or an experienced lifter, these workouts will provide the muse
   for a well-rounded back workout. If you need extra muscle-building data,
   we now have a free muscle-building publication.
   If you need a full workout and food regimen program,
   including a 5-month customizable full-body exercise routine,
   a diet information, a recipe e-book, and on-line coaching, take
   a look at our Bony to Beastly Program.
   Creating rear delts are additionally a key a part of how to get
   massive shoulders. They additionally offer you a V-taper, typifying the best higher body by bettering aesthetics.
   Nonetheless, many people battle to engage the lats effectively when working
   their again, preventing optimal growth. Normal
   deadlifts from the ground aren’t a great train for again hypertrophy.

   People usually marvel what the angle of the torso must be
   in the course of the barbell row. You can use the bar as a
   information for locating an optimum torso angle and correct rowing range
   of movement. The supportive muscle teams need to be in the most secure
   and most steady place throughout movement execution. For this to happen you should lock
   down the joints at angles where the antagonist muscles would carry out a robust isometric role.

   The distal portions of your muscle tissue are these additional away from
   the midpoint of your physique. So if you’d like lats that flare wider or traps that climb higher,
   you’ll wish to challenge these muscular tissues when they’re
   beneath a deep stretch. Nonetheless, they practice your lats via a bigger
   range of motion and with a greater power curve than rows, making
   them quite a bit better for buffing up the muscular tissues that will
   make your again wider. You practice your upper again and lats by combining vertical pulls
   (like chin-ups) with horizontal pulls (like rows).

   A well-developed again might help counteract the chest focus from
   workout routines like bench presses and push-ups. Here are two strong workouts that includes again thickness workouts that’ll set your muscular tissues
   on fireplace. There’s lots of variation that can be carried out with
   the bent-over row, but whether you utilize kettlebells, dumbbells, or a barbell, it’s nonetheless an excellent exercise for building
   a thick again. And though the execution is comparatively simple, it could take a fair bit of apply to nail proper
   form to target the again muscle tissue effectively. Most folks underestimate the effectiveness of a pull-up for building a solid back because it’s a bodyweight train.
   This not only enhances general performance but additionally minimizes risk of injury by supporting proper alignment all through various compound exercises
   and daily activities. Weight can be added to a pull-up using a weight belt, however pulling your bodyweight up creates instability that engages the core muscles to take care of
   stability. With many muscle teams, you are capable of use poor kind
   or an excessive amount of weight and nonetheless really
   feel the target muscle working. It’s completely
   different with the back—unless you use rock-solid
   kind and decide the right weights, you can do a full exercise and not feel much in your again in any respect.
   You are going to do three reps, sluggish and controlled and after the three reps are complete maintain the weight in the high place emphasizing the stretch for 5 seconds.

   Pull-ups not solely contribute to a well-defined back but also fortify shoulder strength by involving the rotator cuff muscular tissues, together with
   the infraspinatus and teres minor. For those in search of variation, lat
   pulldowns can serve instead or complement in your workout routine.
   Bent-over rows develop back thickness and strength, notably within the lats, traps, and rhomboids.
   They additionally enhance pulling energy for movements like pull-ups and deadlifts.
   You may do your whole again workout routines in a
   dedicated back workout, but upper/lower splits and full-body exercises are just
   as good.
   His back coaching was built around the concept of gaining both mass and definition by way of
   consistent heavy lifting and muscle control. Nonetheless,
   it takes more than a few sets of lat pulldowns and
   seated rows to sculpt the right again. Constructing a again you may be proud
   of requires effort, consistency, and the right workout routines.
   Whereas there are lots of back-building workout routines to select from, in my opinion, these three offer the most important bang for your coaching buck.
   Building your workouts around these essential moves is all but assured
   to add mass to your lats, traps, rhomboids, and spinal erectors.

   I contemplate the posterior deltoid a again muscle despite being part of your shoulders.

   As A Result Of it’s on the again of your physique, it contributes
   to the scale and form of your again musculature.
   With unbelievable width and deep muscle separation, this pose grew
   to become a staple in his competitors arsenal.
   A highly effective, sculpted again is the ultimate signal of energy and dominance in bodybuilding.

   Your back contains a quantity of important muscles, and so they
   all deserve your attention if you want to build width, thickness, and
   energy. That mentioned, on this section, I’ll boil down that long record
   of muscular tissues to those who are arguably an important.
   This program writing philosophy relies on something called the Pareto Precept, or the 80/20
   rule as it’s typically recognized. This rule
   states that you get 80% of your results from 20% of your effort.
   In short, more exercises or longer exercises
   do not present considerably better outcomes.
   By incorporating these workout routines, you can count on vital improvements in muscle growth
   and overall athletic performance. Discover further sources or seek professional
   steerage to additional enhance your understanding of those efficient strategies.
   Properly executing these exercises promotes
   uniform muscle improvement throughout your again. The rotational aspect of sure movements targets completely different muscle teams effectively, thus contributing to
   general back thickness.
   There are loads advantages to training your rear, from damage
   prevention, to helping you pull extra weight in all lifts, to creating the coveted
   V-shape. If you don’t have access to a cable machine then you can carry out your
   face pulls using resistance bands instead. From there, pull the bar down to your higher
   chest while keeping your elbows tucked in until you’re feeling your
   lats totally contract, and then raise the bar again up under
   management. The close-grip v-bar pulldown is a great variation for hitting the lats effectively as well
   as offering stimulation to the decrease and center traps, rhomboids and serratus.

4. To qualify for CrossFit Regionals, athletes should
   first take part in the Open, which happens once a year over 5 weeks.
   Throughout the Open, participants full one workout per week and submit their scores on-line.
   Every exercise has particular movements and requirements that
   have to be adopted strictly.
   While the precise causes behind his departure stay unclear, speculations counsel
   that it could possibly be as a end result of personal reasons or a want to
   pursue other alternatives. CrossFit Regionals just isn’t only a test of
   bodily talents but in addition psychological energy.
   In high-pressure situations, staying calm and centered could make all the
   difference.
   The high people and teams from every of the 18 regions worldwide will advance to the following stage of competition – regionals.
   However, earning a spot at regionals takes more than simply completing the workouts;
   it requires dedication, willpower, and a strategic method
   to coaching. Whereas the open is an important stepping stone in the path of qualifying for regionals, participating in local competitions is also essential for gaining experience and building confidence.
   These events provide a possibility for athletes to test their expertise against others and get a
   style of the competitive environment. Creating power is essential as most workouts at regionals involve
   heavy lifting movements corresponding to back squats, deadlifts, snatches, and cleans.
   Endurance is also key as a outcome of many exercises require athletes to push via multiple rounds and sets, with little rest in between.
   Only those who can keep targeted beneath stress will have a chance at qualifying for
   the CrossFit Games. For beginners looking to enterprise into the world of CrossFit competitions, it is
   essential to understand the structure and necessities of these events.

   The CrossFit Competitions for Beginners 2023 guide
   provides a comprehensive overview of what to expect,
   the means to prepare, and suggestions for fulfillment in your first competitors.
   As such, the MVP Enviornment will host the fittest athletes from around the globe for 3 days from August 1-3.
   CrossFit held the East Regionals at MVP Arena (then it was referred to as Occasions Union Center) years in the past
   so there could be history there, but I wished to be taught more about the new home of
   the Games.
   Drug testing is required for any individual athlete or staff to advance to the Video Games or to gather prizes.

   Rivals care about how they place relative to their peers at
   their Regional, since that’s what determines how many points
   they earn and the place they’ll rank within the
   total standings. Claiming first in an event earns an athlete a
   hundred points, second earns ninety five factors, third 90, fourth eighty five, fifth 80 and sixth 75.
   The scale then drops by 2-point increments
   for seventh through thirtieth, after which by 1-point increments from 30th
   by way of fiftieth. The athlete with essentially the most points will claim first within the overall standings; the highest 5 athletes overall at the finish of the weekend earn the best to advance to the CrossFit Video Games.
   All Regional competitors face the identical workouts,
   whether they’re in Del Mar, California, or Madrid, Spain.
   The number of qualifiers varies based mostly on the area and the general variety of
   athletes competing. This means they need to use a registered
   choose at an affiliate or submit an official video submission. The 10 CrossFit Semifinal events are seeded
   with qualifying athletes from every continent.
   The prime athletes from each region advance to
   the CrossFit Games, the place they compete towards the best of
   the most effective. The Semifinals are a sequence of events held
   in numerous areas worldwide. The number of Semifinals varies
   depending on the number of teams competing. Each Semifinal
   occasion qualifies a sure variety of teams to advance to the CrossFit Games.

   Now when you peruse the general leaderboard for a Regional, you’ll be able to
   sort by event to see who did nicely where. This is particularly enjoyable with the “All Regionals” filter, which lets you compare occasion performances among athletes from each competition.
   The programming is difficult and diversified, ensuring
   that only the fittest athletes advance to the CrossFit Games.
   To qualify, the Regional opponents have to prove they’re their
   region’s fittest athletes by competing in the five-week, five-workout
   on-line Open and ending well in the overall standings. The variety of
   athletes who qualify from each area varies and the 18 regions feed into nine Regional
   competitions, as broken down under.
   Emma Cary, a promising CrossFit athlete, went missing underneath mysterious circumstances.
   While her disappearance is unrelated to the qualification standards for
   CrossFit Regionals, it’s a matter of concern for the CrossFit community.

   Authorities are actively investigating the case, and her safety
   remains a top precedence. Tickets might be bought via the Games
   site starting the final day of the Open–Monday, March 27.

   Whether it’s engaged on weaknesses or specializing in specific skills, make certain each
   training session has a goal. The CrossFit Regionals have been around since
   2009 and have advanced into a highly aggressive and intense
   occasion. Originally, there have been solely nine areas however as the game has grown in reputation, more
   regions have been added. As of 2019, there are now 18 regions with hundreds of athletes competing for a spot at the CrossFit Games.
   One widespread question among CrossFit enthusiasts
   is how many athletes qualify from each region to compete on the
   CrossFit Video Games.
   What is the Crossfit Open and the way does it relate to
   Regionals qualification? The Crossfit Open is a web-based competitors held annually by Crossfit HQ.
   It consists of five exercises over five weeks, and your scores decide
   your ranking among all members. In order to qualify for Regionals, you must achieve a
   high enough rating in the Open. To be eligible for CrossFit Regionals, athletes have to be no less than 18 years old by the beginning
   of the competition. They must also meet the motion requirements set by CrossFit and complete all the required workouts inside the specified time frames.
   Moreover, athletes must adjust to the CrossFit Video Games
   drug testing policy.
   Every WOD has a selected level system, and your whole rating is calculated by
   adding up your points from the entire WODs. Three-day passes will be offered online till two days before
   the regional begins. Single-day passes will be sold at the gate,
   if any house remains, and could additionally be topic to venue charges.
   The prime 48 could have three days to determine whether to just accept
   or decline their individual invitations—April 9-12.
   Spaces will be backfilled from the 49th- to 60th-place finishers in the area.
   Anybody who finished within the top 60 in his or her area must submit video of
   Open Workout 14.four.
   To qualify for regionals, individuals must
   establish their goats early on and work to enhance them. This might contain in search of expert teaching or programming particularly tailor-made in the direction of improving
   these skills. Neglecting your goats may be detrimental to
   your performance at regionals. The first step
   in course of qualifying for Crossfit Regionals is collaborating in the
   annual Crossfit Open competitors. The Open is an internet competition that lasts for 5 weeks, with a model new workout being released every week.
   Athletes compete in opposition to one another by
   submitting their scores online or participating in reside events organized by their local
   box (gym). To begin, each athlete should first compete in the Open, which
   is a worldwide competition open to anyone who desires to take part.

   In conclusion, qualifying for CrossFit Regionals
   requires a combination of dedication, onerous work, and strategic training.
   It is not only about being bodily fit, but also having a mindset that is able to push via challenges and surpass limitations.

   To qualify for CrossFit Regionals, correct nutrition is
   essential. High Quality nutrition means sufficient
   macronutrient consumption (protein, carbohydrates, fats), hydration, and restoration fuel similar to post-workout protein shakes.
   Consistency is important in all elements of coaching,
   including rest and restoration.
   It is essential to determine weaknesses early on in training and work specifically on enhancing
   them. This may imply spending extra time on sure movements or incorporating extra accent
   work into programming. Can I still compete at Regionals if I can not carry out all of the required movements?

   Enough rest allows the body to repair and adapt, serving to athletes keep away from burnout and injuries.

   Qualifying for CrossFit Regionals is a grueling course of that requires dedication, consistency,
   and exhausting work. The journey to get there can take months and even years of coaching, however it’s value it for people who have their eyes set on competing
   at an elite stage. To qualify for Crossfit Regionals, one must first set
   up a powerful foundation by mastering the essential movements and methods.
   This have to be coupled with consistent coaching and
   a give attention to weaknesses so as to repeatedly improve.
   Your rating relies in your performance in the designated exercises, also called WODs (Workout of the Day).

   Adaptive athletes from three divisions will be invited to compete on the 2021 NOBULL CrossFit Video Games.
   There’s a reason CrossFit athletes log workouts — and it’s not
   (just) to submit them on social media. From there, the highest 30
   males and 30 ladies rose to the challenge and competed in a
   virtual competitors to earn their place in the finale.
   The ultimate 5 in every division fought to show themselves the
   Fittest on Earth. In the Teams division, all exercises are
   variations of the Particular Person Events.
   In some extremely competitive areas, solely a handful of athletes may
   make the cut, whereas in others, the quantity could be significantly higher.
   It is crucial to understand the particular qualification standards on your region to increase your probabilities of securing a spot.
   Resting before a CrossFit competitors is essential for optimum performance.
   The variety of rest days you need to take will rely on your particular person coaching program and restoration wants.
   The number of people who qualify for the CrossFit Regionals varies relying
   on the region and the specific class. Generally, the top athletes from each area, determined by way of the CrossFit Open, move on to compete in the Regionals.

   The actual number of qualifiers can vary from
   a quantity of individuals to a quantity of dozen, relying on the dimensions
   and competitiveness of the region.
   It takes a well-rounded athlete who can excel in multiple aspects of health.

   The prime competitors not only have spectacular numbers on their lifts and workouts, but they also possess abilities similar to gymnastics, Olympic weightlifting, and high-level
   cardiovascular endurance. To qualify for CrossFit Regionals, athletes should first go through the CrossFit Video Games Open, which
   is a worldwide online competitors. The top athletes from every area, based on their performance within the Open, earn a spot to compete
   in CrossFit Regionals. The number of athletes to qualify
   from each region varies from 10 to 30 (20 for all U.S.
   regions). Athletes will begin Sunday morning with a gruelling chipper exercise together with double-unders,
   handstand push-ups, toes-to-bar, shoulder-to-overhead with
   an axle bar and walking lunge.
   If you’re wondering who qualifies for CrossFit Regionals and
   the way the qualification course of works, you’ve come to the proper place.
   In this ultimate guide, we will explain the criteria and
   eligibility necessities for collaborating in CrossFit Regionals.
   Crossfit Regionals is a regional-level competition the place the top athletes compete
   for an opportunity to advance to the annual Crossfit Games.
   To qualify, you must first take part in and rank
   excessive enough within the online Crossfit Open competition. These exercises are fastidiously designed to test the athletes’ energy, endurance,
   and general fitness.
   The exercises on the CrossFit Regionals are intense and demanding.
   Athletes face a sequence of occasions over the course of a weekend, testing their energy,
   endurance, agility, and talent across numerous disciplines.
   These exercises are designed to problem the athletes in different
   methods, making certain a comprehensive assessment of their fitness abilities.

   MVP Arena is configurable such that seating capability can range between 6,
   000 to 17,500 folks. Nevertheless, for sporting
   events the utmost seating capacity is 15,500.

   Youngsters 12 and beneath are admitted free of charge
   with a ticketed adult.
   Each region’s Twitter page will concern play-by-play, rating updates and other essential
   information near real time. Come to Games.CrossFit.com for full regional coverage
   each Friday, Saturday and Sunday. The yellow line connecting the 4
   services is definitely a completely enclosed walkway that permits
   attendees to move between venues regardless of season.
   Between this and hearing that the roads round MVP Arena are typically closed for big events, it might make moving between venues relatively
   easy. A look into the last five weeks of Regional competition in 17 areas across the world.
   The top 60 particular person opponents must submit video of Open Exercise 14.4.