A2. DB Seated External rotations; 6-8/arm x4; Rest 2 minutes
B1. Single arm KB Bottom's up carry; 20 meters per arm x3; Rest 60 seconds
B2. Seated Close Grip Cable Row; 6-8/arm x3; Rest 2 minutes
C. Deadbugs; 15/side x3 sets; Rest as needed
+
3 sets
60 seconds air squats
60 seconds box jumps 20" box with step down
60 seconds TRX or suspension trainer row (rings, TRX, whatever works)
Rest 3 minutes
- Record reps per set, all sets should have same reps