A. 6 sets

P1 (1sps): 6-8 lateral landmine lunges

P2 (1sps): 8-10 CB side swipe with visual pursuit

P1&P2: Side plank 8 FNF each


B. 5 sets

P1 then P2: Ring row burners @ 3P5C + ME

P1 then P2: 30 m (down and back) uneven KB OH carry (one KB racked, on overhead) with different breathing rhythms


C. 5 sets /15min

12 Cossack squats

9 DKB Cluster

6 Single Arm KB Snatch

Run to Fence and Back