A. Work for 15 min

20-30 sec. Chin-up hold with head rotations (every 5 sec.)*

10-15 /side compressions

*make sure chin stay down and neck is neutral


B. Tof2 YGIG work for 15 min

6-8 Uneven KB squats*, then directly

6-8 Rotating ball slams (max 9kg/20lb)

*switch weights every round


C. In Tof2 EMOM 12

30 sec. Row

30 sec. transition time