A. 4 sets

P1: 6-8 Rotating banded KB deadlifts

P2: Hamstring curls with ball 5x 3 sec pumps

P1&P2: Wall C&T in hollow position but staggered (pne partner a bit more in front)


B. 4 sets

P1: Coordination chart with hip turns entire page

P2: SL 1/2 push-up hold until P1 finished

Set 1&2: staggered hands

Set 3&4: fingers pointing backwards


C. 25-20-15-10-5

Beat swings / high knees / toes-to-bar

Wall up-downs / wipers / burpees

Alternating peg goblet squats