A. Tof2 YGIG - Work for 10 min

Hollow Hold with...

5-8 tosses Anterior Object Tracking

5-8 tosses Posterior Object Tracking

*alternate sides each round


B. Work for 12 min

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

Rest 1,5-2 min

*make sure chin stay down and neck is neutral


C. 5 sets

5 m forward rotating lunges

10 KBS (alt. single or double)

5 m backward rotating lunges

15-20 1/4 wall ball shots (preferably unbroken)