Uploaded July 2021 | Updated September 2026, 6 hours ago

---

Part 1: Complete 3 rounds (50:10)

1) skaters with touchdown
2) squat jump, lunge back, switch
3) plank jack with shoulder tap
4) step up, knee up, lunge back, switch
5) 10 hi knees, drop down, power up, tuck jump
6) KB swings

Part 2: Complete 3 rounds (50:10)

1) heel clicks
2) knee tuck + cross under pushups
3) 10 hi knees, drop down, power up, switch
4) pivot slider pushups
5) jump in+out, 2 sumos
6) 10 mountain climbers, 10 crabshacks