B. Mobility
60sec Quadruped calf pedals
C. Specific
3 sets
5/5 Single leg broad jump
10 KB swings
6-8 Cal Bike, row, ski, or 100m Run @hard
Hold 2 seconds at peak contraction for every repetition
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TC: 20mins
Beginner:
3 rounds for time
20 cal Row
120 Single unders
Intermediate:
3 rounds for time
20-30 cal Row
60 Double unders