A. 4 sets

P1: Coordination Chart in squat with leaning

P2: Lunge with plate + VOR-C (Hor., ant.), feet remain in lunge position


B. 4 sets

P1&P2: SA Ring row complex - 4x shoulder squares + 4-6 rotating ring rows

P1 & P2: 15 ball rolls in plank


C. Work for 15 min

1 weaving farmer's carry

2x D&B sled push

2 min skipping