A. 4-6 sets

P1: 6-8 Banded squat lunge into calf raise @3333

P2: Hold lunge with NF EJ until P1 is finished


B. 4 sets

P1: 2x Standing rope bicep pulls

P2: DKB uneven standing (feet together) 90° arm hold


10 m CB swipe into foward lunge into tricep extension

20 wall C&T in SL glute bridge


C. EMOM 15 - 45:15

Skipping with head turns

Wall up and downs

Infinity cone runs

90° palette squat hops