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 (20-minutes).

Exercises: (start with 4 reps)

  • Two handed squat with flag press
  • Two handed arm cast to torch press
  • Gamma cast