B. Mobility
B1. Soft Tissue Mobilization Foam roll/Lax ball
Lats, traps, hip flexors
spend 30 sec/body part/side (3mins total)
B2. Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg
C. Specific
2 sets
-20sec Hollow rocks
-7 Tall kneeling Banded Angels
-5 Broad jumps
For 10 mins:
Practice The Candlestick progression
Candlestick to pistol
Candlestick (both feet)
Elevated candle stick
Hollow body rocks + Cossack squats
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Score: Total time
TC: 25 mins
Scaling options
Beginner
100 Air squats
50-100 Abmat Sit-ups
100 DB Hang cleans @2xlight
500′ Farmers Carry @ (25/25′) 2xsame as clean
Intermediate
100 DB squats @2×35/25 lbs
75-100 Abmat Sit-ups
100 DB Hang cleans @2×35/25 lbs
500′ Farmers Carry @ (25/25′) 2×35/25 lbs