A. Practice for 15 min

P1: 8-10 CB swing into squat with press out

P2: 10 m KB Swing into bottom-up lunge


B.1. 3 per side - YGIG

30 sec. SA plank with ball bouncing followed by 10-12 body saws


B.2. 3x Shoulder blade squares followed by 6-8 rows with a catch and throw and the top of each rep


C. Work for 8 min – Tof3

Down and back Sled push