A. 4 sets

p1: 10-12 Landmine chest press in hollow hold with eye push-ups

P2: 10 m reverse walking lunges uneven DKB racked


B. 6 sets

P1 then P2: 8-10 Side plank with leg raises to moving target

P1&P2: 4-6 Super slow rotating ring row


Work for 15min:

10 Alt SA KB Snatches

10 Jumping Squat with 90 degree

10 Alt SA KB Swings

10 Skater Jumps