A. 4 sets

P1 (1SPS): 3x Complex pistol + shrimp + dragon lunge

P2: Coordination chart with hip turns


B. 4 sets

P1: 4-6 push-ups + 1/2 hold with 4-6 leg tap outs

P2: Banded anti-rotation holds with NF EJ until P1 is finished


C. Work for 10min (opt. without a pause)

10 G2 halo

10 rotating Ball slams

10x alt. High knee tucks