There are 2 rounds, ‘Round A’ and ‘Round B’.

Perform Round A for 50-seconds, take a 10-second rest, then perform Round B for 50-seconds. Power through 8 sets of each round which will take 16-minutes in total.

Round A:

  • Sumo squat
  • Side forward lunge with bayonet strike
  • Side lunge

Round B:

  • 360 to archer & Thor punch (each side)
  • Push up arm balance row (each side)
  • Kneeling 360