10 moves. 45secs on: 15 secs off x 3 rounds with 1min 15s rest in between each round.
A1: stand – squat – kneel – squat – stand with weights (or not stand, just squat and kneel for more intensity)
A2: DB/KB seated O/H press
B1: B stance deadlift (also known as staggered or split stance)
B2: Zottman curl
C1: DB lunge + snatch
C2: DB/BB/KB upright row
D1: DB front to side raise
D2: Banded seat abduction
Rest: 1min 15secs
Finisher: 5mins AMRAP
- Surfer 180° squats x10
- V-sit alt toe taps x10 (5 each side)
- Sprawls x5
Forty, Fit & Fed 