A. 6 sets

P1 (1sps): 6-8 reverse lunge with CB + rotating press out with eye push-up + VOR-C

P2 for P1 (1sps): 6-8 KB swing to B-Up hold in lateral lunge


B. 4 sets

P1 (1sps): 30 ball bounces in side plank

P2: 8-10 Body saws (vary foot positions: narrow, neutral, wide, SL, etc.)

P1+P2: 2x Plank 4-sequence


C. EMOM 15 - 40:20 sec work:rest

Empy sled push, D&B

Twisting Hollow hold on GHD

Rotating athletic jumps with Air hunger