A. 6 sets

P1: 15 m forward then back - Uneven Farmers carry

P2: Planking + 20 ball bounce + 6 body saws


B. 4 sets

P1&P2 (2sps): 2-3 TGU /side

P1thenP2: 30 sec. Hollow hold with perturbation


Work for 12 min

P1: Run street and back

P2: MB alt. Shoulder squats until P1 is back

Then P1 & P2 10 lateral MB passes, then P2 runs



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