A. 5 sets

4-6 Sumo deadlifts with 5 sec pause 2 cm from floor

30 sec Hollow hold with catching and throwing


B. 3-4 Sets

3-point Ring dip holds for 5 sec each, followed by ME reps

20 sec /side Banded anti-rotation hold with flexor bias


C. Work for 10 min

10 Cross Plate G2OH (start outside left foot, bring OH to right, bring down outside right, up to left OH, etc)

10 Skater lunges or jumping skater lunges

10 athletic burpees