MONTAG

A. 4 sets (max 15 min)

P1: Peg squat hold with NF card

P2: 12-15 Lateral squat hops on palette

switch, then P1&P2: 20 mirroring hip turns

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B. 4 sets (max 15 min)

P1: Crawling 5m D&B (alt. Each set: forward, backwards, side ways)

P2: Shoulder press complex: 90° shoulder 4CARS at 3 levels

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C. EMOM12min: 40sec work / 20sec rest

SA KB Cleans

Burpee into step up on box

Single unders