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A. 5-6 sets

P1: DKB swing complex

4 nutmeg, 4 in-outs, 4 suitcase

P2: 20 plank shoulder/leg taps - coordination chart

B. 6 sets

P1 (1sps): 8-10 Side plank with leg raises to moving target

P2 (1sps): 4-6 Super slow rotating ring row

C. EMOM 12 - 40:20 sec. Work:rest

1: Line touch complex: lateral, forward, backward

2: wall wipers

3: Infinity cones runs with perturbation

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