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, rest as needed in between movements

Workout:

5 Rounds For Time:

12 Single DB Devil’s Press

12 Single DB Box Step-overs

*Pace Goal: 9:00-11:00

*Devil’s Press: drop down with with one hand on DB, pop feet up into good base with chest up, swing the DB between legs if needed, get a good hip pop, pull and punch, switch hands when needed

*Step-overs: hold DB wherever you want, both feet must touch top of box before going off the other side, do not have to reach full extension at the top of the box

Beginner: Burpees, 25/15, 16/12”

Scaled: 35/20, 20/16”

Rx: 50/35, 24/20”