A. 4 sets per side SA Ring Row Complex:

3x Shoulder blade squares followed by 6-8 rows, followed by 30 sec hold at the top catching and throwing


B. 3 sets per side

2-4 one side Turkish Get-up something

30 sec Hollow hold with perturbation


C. Work for 15 min

P1: 250 m Row

P2: lateral box step overs

*then switch

P1: 250 m Row

P2: Uneven Alternating KBS

*then switch



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