A. Work for 15 min

10-20 sec. hamstring contraction with ball*

8-10 DKB sumo deadlift (optional: add deficit)

*alternate sides each round


B. Tof2 YGIG work for 12 min

4-6 Windmill with press

30 sec. Side plank with head turn (every 5 sec)*

*make sure head and neck alignment is good


C. Work for 10 min

1 round Uneven OH carry (other KB is racked)

15 athletic jumps / jumping lunges*

*you can also alternate each round