4 sets

P1: CB swing into..

side Lunge left

Side lung right

Reverse lunge left

Reverse lunge right

Forward lunge left

Forward lunge right

*every time feet back to shoulder width and do a swing before each lunge

P2: Uneven DKB hold (KB between legs, 5 cm from floor) until P1 is finished


3 sets per side

P1 then P2: 1/2 push-up hold, 5 sec. x 6 different eye positions + ME reps

P1 then P1: 8-10 reactionary ball catches


Work for 12 min, in teams of 2

P1 then P2: 100 m run

P1&P2: 6 rotating ball slams