A. 6 sets

P1 (1sps): 6-8 landmine lunges complex

lateral + reverse lunge

P2 (1sps): 8-10 SA CB front swipe into deadstop with visual pursuit


B. 4 sets

P1: Seated uneven OH hold - tells color

P2: Push-up complex

6x 5 sec. poker chip push-up holds + ME reps at neutral hand position


C. Complete 5 sets

10 beast to kick throughs

20 jumping lunges

200 m Row