Uploaded July 2021 | Updated September 2026, 7 hours ago

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Part 1: Complete 3 rounds (50:10)
1) Prisoner squat jumping jacks
2) 4 rows, 1/2 burpee
3) KB swing
4) deadlift, 1/2 burpee

Part 2: Complete 3 rounds (30:10)
1) Plyo lunge (right leg)
2) elevated pushups with toe touch
3) plyo lunge (left leg)
4) tricep pushup into kick through
5) jugglers
6) crabshack

Part 3: Complete 3 rounds
1) 3 low side steps, 1 sweep (10 reps)
2) lunge back with bicep curl (20 reps)
3) Tuck abs over ball (15 reps)
4) squat with side raise (16 reps)