A. Work for 12-15 min or 4 rounds

15 m /side Uneven overhead carry

30 sec /side Side plank with band resistant


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


C. In Tof2, work for 12 min

P1: 200 m Jog

P2: Row until P1 gets back