This is the instructional video for TOTAL 1. Please reference the provided PDFs of the wheels. Bonus interval timer link for the wheels component is below.
STARTER: Start with 3 sets of 3 reps on each side of Full Getups. Do all 3 reps on one side in a row before switching sides. Rest as needed between sides. This should take about 10-15 minutes. The move on to the main event.
MAIN EVENT: Do WHEELS 1 and 2. Each wheel takes 24 minutes to complete. If you're short on time or new to this type of training, just do 1 of the 2 wheels.
BONUS Seconds Pro App Interval Timer:
NOTE: The Seconds Pro app has no affiliation with TheDailyBJ.com. This is simply a bonus resource. If you have any questions about using the app, you must contact customer support within the Seconds Pro app. Here's a quick video about how to load the timer onto your phone: