15sec Double unders
15 sec Banded Good mornings
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
3 x 50′ butt kicks + 50′ sprint
2 sets
5 KB dead lifts + 5 Russian swings + 5 KB swings
5 Box jump overs
Buy in: 1k Run
5 rounds for time
30 Box jump overs 24/20"
30 KB Swings 24/16 Kg
Buy out: 1 Km Run
Score: Time
TC: 40mins
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Beginner
Buy in: 600-800m Run
5 rounds for time
30 Box jump overs @low-mod
15-30 Russian KB Swings @24/16 Kg
Buy out: 600-800m Run
Intermediate
Buy in: 800m-1 Km Run
5 rounds for time
20-30 Box jump overs @24/20"
20-30 KB Swings @24/16 Kg
Buy out: 800m-1 Km Run