There are 2 x 8-minute rounds, perform each exercise for 4 reps. Power through as many sets as possible in each 8-minute round taking a 2-minute rest between rounds.


  1. 360 alternating forward lunge with offset shoulder press
  2. Switch prayer
  3. Sumo squat with rotational press
  4. Push up to arm balance row (each side)
  5. Kayak (each side)
  6. Offset hollow hold press (each side)