Intensity – Medium
Part 1 – Chain or Complex, 4 sets on a 2:00 timer
Part 2 – TGU Drills (e.g., rolling 45s, TGU swing, 1/2 windmill)
Part 3:
- Kneeling Press Variation (e.g., half-kneeling press, Friday press)
- Row Variation (e.g., row, double row, ring pull, renegade row)
- Lunge, Squat, or Swing Variation
Part 4:
- Windmills x 3/3
- Leg Raises x 10