A. 4-6 sets

P1 (1SPS): Clock Lunge Complex @ 1/3/6 o’clock

3 catches + 3 dynamic lunges at each position

P2: Throwing for P1

then switch, then

P1&P2: Peg Squat Hold* + Rotating NF card

*change foot position each set


B. 4 Sets

P1: Seated uneven OH KB hold, calling colors and timing for P2

P2: 6x 5 sec. PC holds + ME with neutral hand pos.


C. Hustle for 12 min

10 Plate G2OH

10 Rotating SB slams

100 Single unders