A. 3 sets per side

P1: Elevated lunge complex

6 lateral lunge up to reverse lunge down (optional with KB)

P2: 15 /side C&T SL wall glute bridges

P1 & P2: 10 touches - 4-cone stroop game (alternate who calls color)


B. 4 sets

P1 then P2: Uneven push-up complex

30 sec hold + ME reps


C. Work for 15min:

10 Alt SA KB Snatches

10 Jumping Squat with 90 degree turn

10 Alt SA KB Swings

10 Skater Jumps