A. Work for 15 minutes

20-30 sec. /side Anti-rotational hold staggered stance

3-6 /side Side cross chops*

*focus on resetting slowly, chopping explosively, and stabilising at the end

**choose from KB, DB or SB


B. 4 sets

8-12 Banded BB Sumo Deadlifts @ 3 sec descent, explosive accent

*not touching floor


C. Work for 8 min

6 beat swings / kipping pull-ups

6 push-ups

6 alternating single leg athletic burpees