DIENSTAG
A. 4 sets
P1: 10 m Nutmeg KB swing to B-Up KB into walking reverse lunge
P2: 30 sec hanging hollow hold
P1&P2: Synchronized lateral lunges with C&T
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B. 4 sets
P1: Push-up complex 6x 5 sec 1/2 hold @ diff. PC + ME reps
P2 for P1 (1sps): 1/4 squat hold with plate + near-far + calling colors for P1
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C. For 12 min - 20:10 sec work:rest
Rotating ball slams
Jumping Lunges
Burpees (athletic/flow)