A. 4 sets

P1 then P2: 20 sec. /side SA Anti-rotation hold flexor bias with perturbation*

P1 then P2: 8-12 Rotating Banded Horizontal Press with moving target

*use challenging foot position


B. Work for 15 min or 4 sets

P1: 20 Uneven reverse lunges*

P2: 8-10 Hip raises in side plank with banded distraction (flexor bias)


C. Work for 12 min

300 m jog

3 sets: Left + right SA MB shot-put, then OH throw both arms