A. 6 sets

P1 (1sps): Rotating press out in lunge position with VOR-C

P2 for P1 (1sps): 30 sec Lateral lunge SA B-Up KB hold calling letter/number for P1


B. 4 sets

P1 (1sps): Side plank with VOR-C

P2: 8-10 Body saws (Sets: narrow, neutral, wide, favourite)

P1+P2: 2x Plank 4-sequence


EMOM 12 - 40:20 sec work:rest

Empy sled push, D&B

Twisting Hollow hold

Rotating athletic jumps with Air hunger