A. 4 sets

P!&P2: Compass lunge 4-6 bounces @ 1, 3, 5 o'clock

P1 then P2: Hollow hold with 10 perturbations


B. 3 sets

P1: Coordination chart with shoulder blade movements

P2: Chin-up hold until P1 is finished


C. Work for 15 min

1x Down and back sled

2x Zig zag run

10 Wall up and downs

15 athletic jumps