A. 5-6 sets

P1 (2sps): 20-30 sec. ball hamstring curl

P2: 4-6 Uneven sumo BB Deadlifts @ 3333

P1 & P2: 20 sec synchro hollow rock hold


B. 6 sets (1sps)

P1 then P2: 8-10 bent-over BB wipers

P1 then P2: SA Anti-rot. Ring row hold + 8-10 FNF touches


C. Complete 10-9-8-7-6-5-4-3-2-1

SL Athletic Burpees with rotation

Squat to split jumps

Step to MB chest pass against wall