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)

  • Bullwhips
  • 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)