A. 4 sets

P1 (2sps): 6-8 curtsy lunges on box

P2: Coordination chart boxer squats


B. 4 sets

P1: 12-14 top hold bentover KB rows (count out loud)

P2: Uneven DKB floor press 1 slow rep (length of time of one set from P1


C. Work for 15 min

250 m row

40 rotationg MB wall slams

10 cross toes to bar