A. Work for 12 min or ca. 4 sets

4-6 /side Kneeling Press with Anti-rotation

*switch with partner after finishing one side


B. Work for 15 min or 5 sets

10 m D&B Lateral banded walk in on ball of foot

10-20 sec. hamstring contraction with ball

1,5-2 min rest


C. Work for 12 min - Tof3 YGIG

D&B Empty Sled push

6-8 alternating rotating ball slams

*next teammate can start pushing sled while person does ball slams