A. 3 sets YGIG

15 m KB clean into reverse lunge


B. 3-4 sets per side

6-8 / side SA Ring rows

30 sec Hollow holds with ball catching


C. Work for 12 min

P1: Row 300 m

P2: side-to-side ¼ wall ball shot*

*do only ¼ squat, throw ball slightly to one side, side shuffle to catch and then throw to other side