Instructions:
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.
Exercises
- Shield cast
- Mill
- Side swipe
- Inside clean
- Shoulder cast
- Advanced shoulder cast
- Rotational (single arm) torch press
- Bullwhip
- Swipes
- Shoulder clean
- Reverse lunge press