A. 4 sets

P1: CB complex - backswing to front lunge, into side lunge + press out

P2: Squatting coordination chart


B. 3-4 Sets

P1: 2 lengths layong rope pull downs

P2: GHD roll-ups until P1 is finished


C. Work for 12 min

P1: Sled push

P2: Infinity runs

P3: Hanging / Beat swings / High Knees / Toes to bar

*Switch when P1 comes upstairs