A. Work for 12 min or 5 sets

4-6 /side SA Push-up

15-20 sec Full-body reach back arch


B. Work for 15 min or 4 sets

6-8 /side Twisting SL deadlift*

3-6 Roll-up/down in GHD

*one foot is flat on floor while standing on ball of foot on the other


C. 5 sets

200 m jog

8-10 DKB Swings

200 m jog

6-8 DKB Clusters



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