The workout is split into two flows. The first 9-minute flow will target the upper body, take a 120-second rest, then complete the 2nd flow which targets the lower body.
Note: Perform all the exercises on one side, then swap arms and perform all the exercises on the other side. This is a flow workout, so perform one exercise after the other in sequence.
Flow 1: (Upper body)
- Reverse mill
- Inside clean
- Rotational torch press
Note: Use a heavier club for this flow as all the exercises are two handed.
Flow 2: (Lower body)
- Two handed order squat
- Two handed swing
- Forward lunge & twist (each leg)
- SLRDL (each leg)