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 Tall box jumps
9 Dual russian KB swings
15 Banded good mornings
KG: 35/25
Score: Total reps
TC: 20mins
Intermediate
5 rounds for reps
1min Sumo deadlift high-pulls @24/16Kg- KB
1min Single arm Front rack KB lunges @24/16Kg
1min KB swings @16Kg
1 min Push press @65/45 lbs
Hold 2 sec at peak contraction
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TC: 10mins
Scaling options
Beginner
5×5 @3 sec down
Intermediate
As written