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
Post chain activation
2 sets
10/10 single leg banded abduction*
10 single leg glute bridge
5 jumping squat
Lower Body Flow
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Score: Time
TC: 35 mins
Scaling options
Beginner
3 rounds
40 Russian KB swings @moderate
200 Single unders
40 DB Thrusters @2xmod
50 Air squats
40 DB Push press @2xlight
DBs@same weight
Intermediate
3 rounds
40 KB swings @24/16kg
100 Double unders
40 DB Thrusters @2×35/25lbs
50-100 Air squats
40 DB Push press @2×35/25lbs