A. 4 sets

P1: 6-8 Offset BB RDL + Upright BB wiper

P2: Lunge with plate + NF (optional: rotating) until P1 is finished


B. 4 sets

P1: Push-up complex

6x 5 sec. Poker chip hold + ME reps

P2: Uneven OH KB hold and calling colors and counting sec for P1


C. EMOM 12

Inifnity runs

Split lunges or wall mountain climbers

KB sumo squat to calf raise (or jumping) to B-Up bicep curl