A. 6 sets

P1: 8-10 KB squat into rotational lunge up

P2 (1sps): 8-10 CB press-out rotations with VOR-C in lateral lunge


B. 4 sets

P1 then P2: Chin-up burners @ 3P5C + ME

P1 & P2: 20 C&T in hollow hold


C. Work for 15 min

Run - around the wine house and back

15 m Rotating KB swings

Run - street and back

15 was ball shots (1/4-1/2 squat only) with lateral shuffle