A. 5 sets

P1: 8-10 Alternating CBS into dead stop into staggered squat with press out

P2: 15 m bottom-up KB carry left arm, 15 m bottom-up KB carry right arm


B. 3 Sets

30 sec isometric 1/2 push-up hold followed my max effort set

Round 1: Triangle push-up

Round 2: Hands in supine position

Round 3: On fists

*Each partner completes a round and then play dodgeball for 90 sec to 2 min before attempting the second round


C. EMOM 12 - 40:20 sec work:rest

1: Empty sled push

2: Alternating SL burpees 3: Alternating rotating GHD sit-ups (only to parallel)