A. Alt Intervals, 90 sec on : 30 sec off x 3 sets of each @choose your effort
A1. 6-8/6-8 Windmills @medium to heavy weight + Remaining time: Sprawl to deep squat (never stand tall)
A2. 30 sec Lateral speed plate jumps to 10cm plate + Remaining time: 1 Push-up on Box + 3 Shoot throughs (the lower the box, the harder it gets)
A3. 15/15 Rotational side throws to wall w. slamball + Remaining time: BW Walking lunges
A4. 10-15/10-15 Dynamic Side plank + Remaining time: Soft Yoga presses
A5. 7-10/7-10 Powell raise on Bench + Remaining time: Lateral Bench jumps overs w. hands on bench