Perform the exercises below as a flow, start each round on the minute and try to complete each round as quickly as possible to maximise the rest before the next round starts (each round should last between 35-45 seconds).

Perform 20 rounds in total which will equal 20-minutes.


• Single 360 + reverse 360
• 360 to archer
• Squat to rotational upper cut
• Perform on the other side, then…
• 360 to side lunge
• 360 switch squat