FRIDAY

A. 5 sets (max. 15 min)

6-8 /side SL & SA Rotational Deadlift

20-30 sec. Chinese plank - face down (optional single legged) - B. 5 sets (max. 15 min)

4-6 Kettlebell Wood Chop

20 sec. Kneeling anti-rotation hold (flexor bias)

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C. Work for 8 min

10 Staggered goblet squats (5 with foot in front, 5 with foot behind)*

3 point lateral line touches (5 m, back, 3 m, back, 3 m, back, 5 m - forward)

10 Staggered push-ups

point lateral line touches (5 m, back, 3 m, back, 3 m, back, 5 m - forward)

*Switch sides next set