This workout is split into two rounds, perform each round for 8-minutes taking a 2-minute rests between rounds.

In round 1, perform the exercises as a flow workout and power through as many sets as possible in the 8-minutes.

In round 2, perform each exercise for 50-seconds taking a 10-second rest between exercises.


• Switch squat
• Switch prayer reverse lunge
• 360
• Figure 8 single arm 360
• Figure 8 single arm 360 (other side)
• Squat + flag press
• Two handed rotational mill
• 10-To-2