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

30sec Plate Holds (pinch grip, one plate in each hand)

30sec Rest

30sec Front Plank

30sec Rest

Baywatch Muscles:

15-minute time block:

100 Barbell Wrist Curls @45/35

100 Barbell Windshield Wipers @45/35

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

Workout:

5 Rounds For Time:

10 Double DB Lunges @50/35

15 V-ups

30 Double Unders

*Pace Goal: 9:00-11:00

*Lunges: DBs down at your sides, can use KBs if needed