A. 6 sets

P1 (1sps): 8-10 SL DKB deadlifts @ 3311

P2 (1sps): 2x 3 CB VOR-C

P1+P2: 2x hollow hold 4-sequence


B. 4 sets

P1 then P2 (1sps): 8-10 banded horizontal press to moving target

P1 & P2: 20-30 sec hanging (optional with leg tuck)


C. Work for 15 min

P1: 2 Bahn Sled Push

P2: Ball/SB/DKB on shoulder Carry

P3: Skater Jumps

Switch when P1 is done