A. 3-4 Sets per side

Bulgarian split squat complex:

8-10 moving C&T in isometric hold at the bottom followed by 8-10 reps

*Rack a kettlebell on side that provides more stability


B. 6 sets each

P1: 2x Seated RS Bicep Pulls

P2: Twisted Hollow Hold in GHD

*P1 pulls sled for entire rope length AND pushes sled back, while P2 holds twist on one side. P2 switches sides when P1 starts 2nd round. Communication is key.

_ C. Complete 10-9-8-7-6-5-4-3-2-1

Alternating DKB Clusters

5 m Burpee Shuttle