Use a lighter club for this workout as you’ll be performing each exercise a little longer than normal. Perform each exercise on one side for 2-minutes powering through as many reps as possible (AMRAP), then swap arms and perform the same exercise on the other side for 2-minutes. Work through all 4 exercises taking a 30-second rest between exercises.


  • Mills (2-minutes each side)
  • Side lunge & arm cast (2-minutes each side)
  • Single arm swings (2-minutes each side)
  • Side swipes (2-minutes each side)