Warm-Up

• Cat-cow with T-spine rotation – 10

• 90/90 hip switch – 10

• Light band torso rotations – 2×10

Main Block

1. Half-Kneel Chop – 4×10/side

2. Med-Ball Rotational Quick Press (Decel Focus) – 4×6/side | Press fast, stop at midline

3. Lunge-to-Rotate (DB at chest) – 3×10/side

4. Seated Cable Row to Rotation – 3×10/side

5. KB Pull-Through – 3×10/side

Finisher / Core

• 2 rounds: 20s high-speed med-ball side toss → 10 plank shoulder taps → 20s rest