Equipment Needed: Weighted Plate + Mat
Level: Advanced-Extreme
Calories Burned: 648
Weights Used: 25lbs [11.3kg]
Intervals: 40/20

Workout Breakdown:

Warm-up
01 - Butt Kicks
02 - A-Jacks
03 - S2S Wall Pushers
04 - OH Rev Lunges
05 - S2S Squat Tap Reach
06 - OH Hinge Twist Reach

01 - Plated Tap Jack Press
02 - Plated Skaters
03 - Steering Wheel Swings
04 - S2S GRND Flex Press Squats
05 - L2R Plyo Twist Lunges
06 - Alt Balance Ham Passes
07 - L2R Plate Elev Push-Ups
08 - Plated Plank Extensions
09 - Plated Press Sit-Ups
10 - Kneeling Seatbelt Swings L
11 - Kneeling Seatbelt Swings R
12 - Offset Prisoner Pause Sprints L
13 - Wide Gorilla Row Reaches L
14 - Offset Prisoner Pause Sprints R
15 - Wide Gorilla Row Reaches R
16 - L2R Twist Press Squats
17 - Alt Rev Lunge Twist Press
18 - L2R Plated GM Lunges
19 - Landmine Push-Up
20 - Press Thrust Pull-Overs
21 - L2R Plated Sit-Ups Twists
22 - Plated Rev Crunch Heel Taps
23 - Kneeling Tris Thrusts
24 - Half Kneeling Squat Hops L
25 - Plated Clamshells L
26 - Half Kneeling Squat Hops R
27 - Plated Clamshells R
28 - Plated Glutes Push-Offs
29 - Hinge Swing Waiter Drives L
30 - Hinge Swing Waiter Drives R
31 - L2R Plate Curl Front Press
32 - Landmine Row Twists
33 - 180 Foot Switch Drives
34 - F2B Frogger Plate Press

Cool-Down
01 - Circular Cat Cow
02 - Alt Pin the Needle
03 - Walk the Dog
04 - Modified Beast Threaders
05 - Glutes Stretch L
06 - Glutes Stretch R
07 - Bow Pose

My HR stats: https://flow.polar.com/shared/7ea675738d6f2e969b1ad7c7f1ea6e63
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Disclaimer:
All information provided by Millionaire Hoy LLC is of a general nature and is for educational/entertainment purposes only. It is strongly recommend that you consult with your doctor and fitness professional before beginning this or any exercise program. The use of any information provided on this site is solely at your own risk.