September 20, 2019

A. 4 sets

P1: 8-10  alt. squat rotate to lunge-up

P2: Coordination chart in squat with calf raise + clapping


B. 4 sets

P1: Planking complex: 4 shoulder 4CARS  + 10-12 body saws

P2: 6-8 CB piwheel swing, rotate to D-stop, tricep curl


Work for 12 min

P1: 100 m Farmers carry 

P2: 20 OH Med Ball against Wall

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