P
A. Pause OHS (4×3) – Pause counts each set: (1 sec, 2 sec, 3 sec)
B. SnGp PP: (5×3 @ 100% Sn)
C1. BS: 5×4 @ 85%
C2. L-sit max after sets 1, 3, 5
D. Side Plank Max (L+R) x2

F
A. Pause OHS (5×4): Focus on control
B. Kick up to HS practice
C/D. same

 
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