A. 6 sets

P1 (1sps): 6-8 Banded "bulgarian" lunges (with palette) into calf raise @ 33x3

P2: Lunge mobility exercises (optional: with KB)

P1&P2: Hollow hold with perturbation


B. 4 sets

P1:30 sec handstand hold with head rotations

P2: OH even hold in kneeling position (looking at the time for P1)


C. Every 90 sec. - 1 min work, 30 sec. Rest for 12 min

Buddy burpee wind sprints

Rotating SB slams