A1. 5 x 3 Tempo BS @ 30X1; rest 2 mins btw sets.

B1. 3 x 4 BB on back reverse lunge (45/33)

C1. “Smurfette”

10, 8, 6, 4, 2 reps of each movement @ 80-90% effort, for time:

– Single-Jumpropes (50, 40, 30, 20, 10)

– Kettlebell Swings (20/12, American style). If form looks good, athletes may use 24/16 weights, but only with coach approval.

– Narrow-Grip Chin-Ups. Scale with bands as necessary.