A. 3 sets per side

P1: 6-8 Alt. Pinwheel CBS into rotating shoulder lunge

P2: Lunge hold + plate shoulder blade squares


B. 4 sets

P1: Chin-up complex

20-30 sec. Hold at top + perturbation + max effort reps

Then P2 does a set

P1&P2: Goalie game - each person gets 10 shots with bean bag / ball


C. Work for 12 min

10 Rotating KB Swings

6 90° burpees (athletic or floor) - air hunger for as many as possible

Jog to street and back