A. 6 sets

P1 (1sps): Compass peg-squat complex @ 3/5/7

at each position: 3-4 C&T + 3-4 squats (optional: continue with C&T)

P2: Throwing for P1, head height)

P1&P2: 2x Hollow hold 4-sequence


B. 4 sets

P1: Inverted BB Row Burners @ 3P5C plus ME

P2: 8 alt. Rotated CB Press out with eye push-up


C. 5 sets

15 Box Over Squats

10 DKB in-out-KB Swings

5 DKB Reverse Lunges