Instructions
In this workout we’re performing 4 x mini flows, each flow will last for 4-minutes and will have a different focus. Rest 60-seconds between each flow. The total workout time is 20-minutes.
Flow #1: Heavy Lower Body (use a heavier club)
- Two handed shoulder clean (each shoulder)
- Side lunge (each side – order position)
- Side swing (each side)
- Reverse lunge (each leg)
Flow #2: Heavy Upper Body (use a heavier club)
- Two handed clean
- Two handed torch press
- Two handed side clean (each side)
- Two handed side gamma cast (each side)
Flow #3: Light Lower Body (use a lighter club)
- Single arm front rock-it
- Single arm order squat
- Single side rock-it
- Forward lunge + twist (each side)
Switch arms + repeat on the other side
Flow #4: Light Upper Body (use a lighter club)
- Mill
- Alternating side swipe
- Side snatch
- Reverse mill
Switch arms + repeat on the other side