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
4-8 Shrimp squat or bulgarian split squat
50′ Farmers Carry @ascending
20 Low box jumps
Score: Weight on the farmers carry
Points of performance:
– Every rep of the bottom-up press must be controlled.
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Beginner
EMOM 28 mins
Min 1- 15 second elbow plank
Min 2- 10-15 Air squats
Min 3- 100′ Farmers Carry @Moderate KB’s
Min 4- 30sec Double under attempts
Intermediate
EMOM 28 mins
Min 1- 20 second elbow plank
Min 2- 20 Air squats
Min 3- 100′ Farmers Carry @Heavy KB’s
Min 4- 25 Double unders