B.Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elevate the leg, with the shin on a box
C. Specific
2 sets
5/5 Single leg Hip Thrust
10 empty bar bent over row
20 Plate in and out
Rest 5mins
Scaling option
3 sets
8-10 Strict knee tucks
6-8 Feet Anchored Sit-ups
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Score: Rounds + reps on each amrap (2 scores)
TC: 20mins
Scaling options
*Reduce load and/or reps to maintain stimulus
KB swing can be modified to a russian swing.