A. 4 sets

P1 (2sps): Planinking rope pulls

Set 1: Abduction

Set 2: Adduction

Set 3: Flexion

Set 4: Extension

P2: 1/4 squat hold with racked DKB


B. 6 sets

10 m CB swipe into foward lunge into tricep extension

20 wall C&T in SL glute bridge


C. Work for 15 min

2x infinity hurdle touches

15 twisting beat swings

15 cobra to squat jumps