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

MetCon:

5 Rounds For Time:

10 Double DB Lunges

15 V-ups

30 Double Unders

*Pace Goal: 9:00-11:00

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

Beginner: 25/15, sit-ups, line hops

Intermediate: 35/20, single arm/single leg V-ups, single unders

Advanced: 50/35

Sport: 70/50