B. Mobility
Standing straddle forward fold 60s
Standing quad pull 30s/30s
-Squeeze the glute to increase hip flexor range
C. Specific
2 sets
200m Run
5 scap pulls + 5 beat swingz
5 V-ups from a hollow position
For time
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
Score: Time
TC: 40 mins
3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions
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Beginner
30 V-ups
1-mile run
30 V-ups
1-mile run
30 V-ups
Intermediate
30 toes-to-eye level
1.5-mile run
30 toes-to-eye level
1.5-mile run
30 toes-to-eye level