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Workout Prime 1x:
–:20sec each side Farmers Hold
–5ea Medball Lateral Toss
–3ea Single Arm Reverse Lunge + Strict Press
–:20sec each Single Arm Kettlebell Overhead Hold
–10 Russian Twist
–3ea Single Arm Kettlebell Clean + Squat
–:20sec each Bottoms Up KB Carry/Hold
–3ea Crossbody Muscle Snatch
–3ea Single Arm Front Rack Lateral Lunge
Build the Base/Flow Workout:
35 Cal Bike
100′ Single Arm KB Farmers Carry/side
10 Lateral Medball Throw/side
10 Single Arm Reverse Lunge + Strict Press/side
35 Cal Bike
100′ Single Arm KB Overhead Carry/side
30 Russian Twist
10 Single Arm KB Clean + Squat/side
35 Cal Bike
100′ Bottoms Up KB Carry/side
15 Crossbody Muscle Snatch/side
10 Single Arm Front Rack Lateral Lunge/side
( Sub 50 cal row if no bikes)
Build the Base/Flow Workout Scaled Version:
24 Cal Bike
100′ Single Arm KB Farmers Carry/side
10 Lateral Medball Throw/side
10 Single Arm Reverse Lunge + Strict Press/side
24 Cal Bike
100′ Single Arm KB Overhead Carry/side
30 Russian Twist
10 Single Arm KB Clean + Squat/side
24 Cal Bike
100′ Bottoms Up KB Carry/side
15 Crossbody Muscle Snatch/side
10 Single Arm Front Rack Lateral Lunge/side
(Sub 35 calorie row of no bike)
Build the Base/Flow Workout Minimal Gear:
600 meter Jog
100′ Single Arm KB Farmers Carry/side
10 Lateral Medball Throw/side
10 Single Arm Reverse Lunge + Strict Press/side
600 meter Jog
100′ Single Arm KB Overhead Carry/side
30 Russian Twist
10 Single Arm KB Clean + Squat/side
600 meter Jog
100′ Bottoms Up KB Carry/side
15 Crossbody Muscle Snatch/side
10 Single Arm Front Rack Lateral Lunge/side
Flow Workout Bodyweight Version:
600 meter Jog
1min each Side Plank Hold (accumulate)
30 Alternating Mountain Climbers
20ea Reverse Lunge to High Knee
600 meter Jog
2min Hollow Body Plank Hold (accumulate)
30 Alternating Russian Twist
20ea Split Squat
600 meter Jog
2min Handstand Hold (accumulate)
30 Alternating V-Up
20ea Alternating Lateral Lunge
Post Work 1x:
–2min Straddle Stretch
–1min Straddle Stretch (right)
–1min Straddle Stretch (left)
