A. 4 sets

P1: Plate hug in squat with vertical eye saccades

P2: 6-8 CB complex - SA peg n-swing into d-stop + peg squat


B. 4 sets

P1: Bentover over KB rows with coordination chart

P2: 20 wall c&t in hollow hold


C. Work for 15 min

500 m row

10 alternating burpees SL

10 OH MB throws