A. 4-6 sets

P1 (1SPS): Clock Lunge Complex

3x @ 1/3/6 o’clock @ 3333 tempo

P2 (1SPS): Peg squat Hold + NF with card

then switch"


B. 4 Sets

P1: Standing uneven KB Racked Hold, timing for P2

P2: Push-up 3P10C - diversified sets"


C. Work for 5 min

Skipping, any style, every 5 min with air hunger for as long as possible


Work for 10 min - in teams of 2

Sled Push D&B

5 rotating athletic burpees, then P1 goes"