3 - 4 Sets:

a ) Ring Plank Hold 60-90 Sec
b ) 8 - 12 Lateral Box Step Downs ( each leg )
c ) 8 - 12 Seated Dumbbell Reverse Fly

4 rounds, 4 mins each, for max reps of:
15/11cal AB
10m Handstand Walk
5 Power Cleans 70/50kg
max reps in remaining time Pull-ups

Rest 1:30 btw each round.

Seven singles
Hang above the knee
-Build up

1:00 Banded Lat Stretch ( Each )
1:00 Pigeon Pose ( Each )
1:00 Child Pose
1:00 Squat Hold

3 x 15 Pull Apart
3 x 15 Glute Bridges
3 x 15 Hollow Rock

5 Min ergo / Run

WARM UP
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

4x 10min
1) easy bike
2) easy ski
3) easy row
4) easy echo / or run

PK 1-2, not too FAST !!!

COOLDOWN
10-20min easy pace bike (NOSE BREATHING)
TARGET PK1 / LOW DAMPER, HIGH CADENCE

Every 2:30 x 4 (10min)
-10 c2b
-10 hspu

Jefferson Kang Curl: 3 x 3. Rest 60s
- Light/moderate weight
+
- Lizard Pose - 60s each
(Entire time 6s inhale + 1s hold + 6s exhale + 1s hold)

Emom 15

5-10 hspu
10-15 push ups
15-20 kb Russian twist

A: Back squat 5-5-5
B: Power clean 3-3-3-3-3
C: Pin press 5-5-5
D: Strict pull ups 3set