B. Mobility
PNF hamstring stretch
5x/leg
5 seconds contraction, pushing against the band with your foot
5 seconds stretch, pulling your foot back
C. Specific
2 sets
-5/5 Airplanes
-7/7 Pause bulgarian split squats
-9 Band pull aparts
Scaling options
Beginner
Amrap 20
Russian KB swings @light-mod
Box jumps @moderate
reps @3,6,9, ect..
Intermediate
Amrap 20
KB swings @24/16Kg
Box jumps @24/20"
reps @3,6,9, ect..
5min Lower Body Stretch
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Score: Heaviest set
TC: 12mins
Scaling options
Beginner
3 x 3-5@moderate + tempo (4sec down)
Intermediate
As written