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

B. 4 sets

P1: Chin-up hold 3P5C + 3P5E (just a 5 count)

P2: 12 controlled scapula retractions / circles in hang

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