Start each round on the minute, Try to complete each round as quickly as possible to maximise the rest before the next round starts.

Everyone will have a different level to work from, start with 4 reps of each exercise and adjust.

Try to keep your work rest/ratio to between 1-1 and 3-1.

For example, 30 seconds of work and 30 seconds of rest is a 1-1 ratio, 40 seconds of work and 20 of rest is 2-1 ratio, 45 seconds of work and 15 seconds of rest is a 3-1 ratio.

If you fall outside the 1-1 to 3-1 work rest ratio, increase or decrease your reps accordingly. Perform 20 rounds in total.

Exercises: (start with = 4 reps of each exercise per round)

  • 360 to squat
  • Uppercut to front press to shoulder press (change grip each round)
  • Forward lunge with chop (change grip each round)