A. Work for 12 min or 3 sets

DB/KB Torso Row

Side plank holding band with perturbation


B. Work for 15 min or 5 sets

8-12 SL KB/DB Deadlifts

8-10 total Front plank with leg raise (optional add arm raise)


C. Work for 12 min

200 m Jog

10 MB chest pass

10 /side kneeling rotating MB throws into wall