A. 3-4 sets

P1: DKB swing complex

4 nutmeg, 4 in-outs, 4 suitcase

P2: 20 plank shoulder/leg taps - coordination chart


B. 4 sets

P1: Forearm or handstand with head saccades until P2 is finished

P2 (1sps): 4-6 rotating ring rows as slow as possible


C. 12 min grind

Down and back broad jumps (controlled)

10 per side lateral lunges

10 Single or double KB Clean and Jerk