<p>Circuit 1: 2 sets, 10 reps each direction<br /> Armbars, Side Press, Figure 8&rsquo;s<br /> Low, Middle &amp; High Halos<br /> <br /> Complex Circuit 2: 5 sets<br /> Walking Swings: 1 minute<br /> Single Rack Squats: 30 seconds each side<br /> Single Side Press: 30 Seconds each side<br /> Rest: 60 Seconds<br /> <br /> Dual Snatches: 3 sets, 10 reps<br /> <br /> Hi/Lo Windmills: 4 sets, 5 each side (no rest - straight thru)<br /> <br /> Janda Sit-ups, Single Bell: 2 sets, 15 reps<br /> <br /> Renegade Rows: 3 sets, 5 reps each side<br /> <br /> Dragon Twists: 2 sets, 20 reps each side</p>

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Date: August 22, 2025