This workout is split into two rounds, an upper body round and a lower body. Perform each round for 4-minutes taking a 1-minute rest between each round. Perform 10 reps of each exercise and power through 2 sets of each round.

• 4-minutes upper body
• 1-minute rest
• 4-minutes lower body
• 1-minute rest
• Repeat

Upper Body:

• Half mill to torch press
• Arm cast
• Alternating mill
• Side swipe
• Change arms

Lower Body:

• Shoulder cleans
• Swings
• Clock squat
• Reverse lunge & twist
• Change arms