B. Mobility
90/90 hip rotations
60sec
C. Specific
2 sets
7/7 single leg glute bridge
5 jumping squat with empty bar @3sec down
3 Tall Box jumps
Scaling options
Beginner
Every 3 minutes for 21 minutes
10-14 V-ups
5-7 OH Squats @moderate
100m Run
Intermediate
Every 3 minutes for 21 minutes
14 Toes to eye level
7 OH Squats @115/75
100-200m Run
COMP
As written
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Score: Weight used on the back squat across each set
TC: 8mins
Scaling options
Beginner
Every 2 mins x 4 rounds
1- 3-5 Back Squats @moderate + 3sec down
2- 5-7 Jumping Air Squats @3sec down
Intermediate
As written
COMP
2 x 3 rounds
3-5 Back Squats @heavy
Rest 2
10 Jumping Squats @15%
Rest 90 sec"