Perform a 9-minute round (rest if needed during set), then take a 2-minute rest and perform a 2nd 9-minute round. This is quite a long flow, so if you don’t get all of it right away just start with the first 4-5 exercises and build up. I find writing the exercises down on a whiteboard I can read helps for the first few sets until I remember the sequence.


  • Shield cast 
  • Mill
  • Side swipe 
  • Inside clean 
  • Shoulder cast
  • Advanced shoulder cast
  • Rotational (single arm) torch press
  • Bullwhip
  • Swipes
  • Shoulder clean
  • Reverse lunge press