MONTAG
4 sets
P1: 6-8 between the legs landmine deadlifts
P2 (2SPS): 20 wall C&T glute bridges on floor
P1&P2: 8 mirroring cone touches
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B. 4 sets
P1: Chin-up hold 3P5C + 3P5E (just a 5 count)
P2: 12 controlled scapula retractions / circles in hang
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C. 5 sets
10 burpees of any style
10 palette hop overs
1 round jumps (Set 1: skater jumps right, 2: skater jumps right, 3: forward, 4: backwards, 5: broad jumps