To build strength with this workout, opt for a heavier weight since the rep range is relatively low. Perform 5 reps of 5 exercises for 5 sets, rest when required and stop the workout once you’ve completed all 5 sets or when you reach the 20-minute mark.


  • Alternating swing (each arm)
  • Shield cast (each arm)
  • Two handed order squat
  • Dead clean (each arm)
  • Alternating 180’s (each arm)