50/10 Mayhem

3 Step March And Hold - Drive Arms During Hold

Rest

Bird Dog With Crunch - 30 Seconds Per Side

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Lateral Step With Arm Rotation Away: Fast Pace

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Side Plank , Elbow, With Rotation , 30 Seconds Per Side

Rest

Curl Ups

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3 Way Heel Taps - 30 Seconds Per Side - Fast Pace

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Dumbbell Squats - Down 4 Counts, Up Fast, Repeat

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Dumbbell Floor Press - Down 4 Counts - 8 Fast Reps - Repeat

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Dumbbell Sumo Squat - Start In Iso Hold X 3 Counts - Fast Pop Up And Down - Hold And Continue

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Dumbell Floor Press - Pull Elbows Into Floor X 3 Seconds Then 3 Fast Reps - Repeat

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Dumbbell Sumo Squat - Hold Down X 25 Seconds Then Fast Reps X 25 Seconds

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Dumbbell Floor Press - Hover Mid Way Hold X 25 Seconds Then Fast Reps X 25 Seconds

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Goblet 45 Degree Front Lunge Alternating

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Single Arm Hinged Fly - 25 Seconds Per Side

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Goblet 45 Degree Lunge - 25 Seconds Per Side - Intention And Power!

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Single Arm Fly Hinged Position - Other Hand Free Not Supporting On Leg - 25 Seconds Per Side

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Goblet 45 Degree Front Lunge Alternate Sides - Fast And Dynamic

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Hinged Flyes - Right, Left Then Double

Rest

Heisman Shuffle

High Knee Skips

Rest

Squat Thrust

Skater Hops

Rest

Heisman Shuffle

High Skips

Squat Thrust

Lateral Skater Hops

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Lateral Skater Hops

Squat Thrusts

High Skips

Heisman Shuffle