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


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


C. For 12 min - 20:10 sec work:rest

Rotating ball slams

Jumping Lunges

Burpees (athletic/flow)