The is a flow workout where you’ll move from one exercise to the next. Perform each flow for 3-minutes with a 30-second rest between rounds. Complete 5 rounds in total which should take you about 17-18 minutes in total.


  • Mill to squat
  • Reverse lunge arm cast
  • Mill to side lunge
  • Shield cast to torch press
  • Alternating swing (change arms)
    Repeat on the other side