Perform this workout as a flow where you complete one exercise after another. Start round 1 and perform 5 reps of each exercise. Rest 30-seconds then begin round 2, do the same and complete each exercise 5 times in a flow style. Complete 5 rounds in total taking a 30-second rest between each round.


  • 360 to squat thruster
  • Reverse lunge flag press
  • 10-To-2
  • Bondi swing