A. 6 sets (3 per side)

P1: 6-8 Bent over KB/DB rows with torso rotation and 2-3 sec hold at the top

P2: 15 m down, 15 m back, walking and tossing ball


B. 6 sets (3 per side)

P1: 15 m Reverse walking lunges - alternating between bottom-up KB swing and KB clean/snatch

P2: Wall glute bridge with catching and throwing


C. Work for 10 min - Teams of 2 or 3, YGIG

Buddy sled pushes