A. 5-6 sets

P1 & P2: Hollow hold wall C&T

P1: DKB Swing Complex

3-5 Nutmeg

3-5 in-out

3-5 suitcase

(Optional: with squat in the last 3 sets)

P2 (2sps): 20-30 sec. all hamstring curl ball hold


B. 6 sets (1sps)

P1 then P2: 8-10 bent-over BB wipers

P1 & P2: SA Anti-rot. Ring row hold + 8-10 FNF touches


C. Complete 5 sets

45m Uneven Farmers Carry

30m Bear Walk

15 Box over squats