A. 4 Sets

P1: CB/KB swing into walking lunge (to the middle of the gym and from there backwards to the end)

P2: Goblet squat hold until P1 is finished (progressively hold a shallower squat to maintain good posture)


B. 3 sets

Push-up complex:

- 15 sec hold at 1/2 way point in push-up with head turned left

- 15 sec hold with head turned right

- Max effort set with head in neutral position

*Switch with partner after entire set


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

1: Rotating 1/2 wall climbs

2: Block jumps 3: Infinity zig-zag runs with catching and throwing