ROUND 1

Minute 1: 1-Arm Rotating Planks
Minute 2: Prisoner 1-Leg Hip-Hinges- Left/Weak Side
Minute 3: Prisoner 1-Leg Hip-Hinges- Right/Strong Side

REST A MINUTE

ROUND 2

Minute 1: Blast-Off Pushups
Minute 2: Prisoner Split Squats- Left/Weak Side
Minute 3: Prisoner Split Squats- Right/Strong Side

REST A MINUTE

This cycle takes 8 minutes to complete. Perform up to 4 total cycles for a 32-minute workout.