0:00-15:00 General Warm-up

15:00-20:00 Transition to Baywatch Muscles

20:00-35:00 Baywatch Muscles

35:00-44:00 Transition to Workout

44:00-55:00 Workout

55:00-60:00 Cool-down

Warm-up:

3 Rounds

10 Single DB Curls (5 each arm)

10 Single DB Overhead Tricep Extensions

10 Hollow Rocks

Baywatch Muscles:

15-minute time block:

100 Single DB Alternating Curls (50 each arm)

100 Single DB Tricep Kickbacks (50 each arm)

*complete all reps of one movement before moving to the next one

Workout:

5 Rounds For Time:

12 Single DB Devil’s Press @50/35

12 Single DB Box Step-overs @24/20”

*Pace Goal: 9:00-11:00

*Snatch: get a good hip pop, pull and punch, switch hands when needed

*Push to keep an EMOM pace