A. 3-4 sets

P1: Pull-ups @ X331 (^-v_)

P2: Chinese plank (face down)


B. 3 sets per side

10-15 C&T SL glute bridge hold

10 /side Adductor raises to moving target


C. EMOM 12 - 45:15 sec work:rest

1: with partner - lateral line touches with bean bag throws on each side

2: air hunger lunges (optional: jumping)

3: hopping hip turns*

*coach decides left or right using auditory or visual cues