A. 4 Sets 4

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. Work for 15min

P1: rowing 250m

P2: DKB swings 5x

cleans 5x

clusters 5x