SPARTACUS OFFICIAL “BLOOD AND SAND” WORKOUT Official Spartacus Blood and Sand Workout – Starts 1:52 60 seconds of work followed by 15 seconds of rest. Complete 3 rounds with 90 sec rest in between GOBLET SQUAT 2:05 MOUNTAIN CLIMBERS 2:34 SINGLE-ARM DUMBBELL SWING 3:00 T-PUSHUP WITH DUMBBELL 3:34 SPLIT JUMPS 4:06 DUMBBELL ROW 4:26 DUMBBELL SIDE LUNGE AND TOUCH 4:42 PUSHUP-POSITION ROW 5:18 DUMBBELL LUNGE AND ROTATION 5:40 DUMBBELL PUSH PRESS 6:10