A. Practice for 12 min with partner YGIG

5-10 m Rotating KBS w/ lateral shuffle


B. 4 sets (15 min)

½ way hold for 20 sec followed by ME Horizontal ‚pull-ups’

10 catches with both hands / 5 catches per side, Reactive catching off of wall


C. Work for 12 min, 40:30 sec work:rest

DKB cleans (with squat)

Twisting Beat Swings / Cross T2B

Backwards/Forwards zig-zag shuffling*

*turn at every pylon, go forward then backwards