A. 3 sets per side

6-8 Cross roational SL deadlifts

30 sec anti-rotation hanging from rings with catching and throwing


B. 3-4 sets

Hold top of chin-up for 20 sec followed by ME

30 sec. Standing SL side ‚kicks’ to moving target, hold end position for 1-2 sec.


C. Work for 8 min – YGIG in Tof3

Bentover /upright sled rope pull + push back