B. Mobility
PNF Hamstring stretch
45sec per side
– 5 seconds contraction, pushing against the band with your foot
– 5 seconds stretch, pulling your foot back with the band
C. Specific
2 rounds
100m Row @hard
2 devils press
4 db push press
6 box jump overs
Lower Body Flow
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Score: Time of each set
Scaling options
Beginner
Every 10mins x 3 sets
500-750m Row
10 Devils press @1xlight
15 DB push-press @1xlight
20 Box jump overs @low
Intermediate
Every 10mins x 3 sets
750-1,000m Row
10 Devils press @2×35/25lbs
15 DB push-press @2×35/25lbs
20 Box jump overs @24/20"