| Every 2 minutes for 5 rounds | ||
| 6 Shoulder Press | ||
| 6 Rounds for max reps | ||
| 30 Seconds of CAL Assault Bike | ||
| rest 30 seconds | ||
| 30 seconds of Russian Kettlebell Swings | ||
| rest 30 seconds | ||
| At home variation: | ||
| Every 2 minutes for 5 rounds | ||
| 10 DB Press (5/side) | ||
| 8 Rounds | ||
| 100m Sprint (50m down and back) | ||
| 15 Russian Kettlebell Swings | ||
| Rest 1 minute between rounds | ||