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Warm-Up

Complete 5-10 minutes of ferocious 😉 cardio.

Flow

Functional Fitness

Complete four rounds, three minutes on, three minutes off of:

  • 5 dumbell bench press
  • 10 dumbell deadlift
  • 15 dumbell squat
  • 30 jumping jack

Finisher 1

Complete three sets of:

  • max banded tricep extension
  • 10 biceps curls (2 sec negative)
  • rest 60 sec between sets

Finisher 2

Complete:

  • 30 turkish get-up

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