Uploaded July 2021 | Updated September 2026, 3 hours ago

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Part 1: Complete 3 rounds (50:10)
1) prisoner squat jumping jacks
2) elevated pushup with wide knee tuck
3) bulgarian (right leg)
4) mountain climbers
5) bulgarian (left leg)
6) 1/2 burpee, tuck jump
7) elevated hip thrust with toe tap (right leg)
8) 4 hops to the right elbow, 1 surfer
9) elevated hip thrust with toe tap (left leg)
10) 4 hops to the left elbow, 1 surfer
11) single leg deadlift hop (right leg)
12) elevated knee tucks (4 center, 4 opposite, 4 wide)
13) single leg deadlift hop (left leg)
14) 4x squat and twist, 4x star jump
15) single arm, single leg ball-abs

Finisher: complete 3 rounds
1) 10 burpees
2) 10 squat walks