MONTAG
A. Work for 12-15 min or 4 rounds
15 m /side Uneven overhead carry
30 sec /side Side plank with band resistant
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B. Work for 15 min or 6 rounds
6-8 Rotating Goblet Squat (slow descent, fast ascent)
10-15 reps Body saw
*Option: one foot is flat on floor while standing on ball of foot on the other
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C. In Tof2, work for 12 min
P1: 200 m Jog
P2: Row until P1 gets back