This is a ladder workout where you’ll increase the reps of each set whilst also alternating between two exercises. Stay on each station for 3-minutes and try to get as high on the reps as possible. Take a 60-second rest between stations.

Station 1:

• Alternating shield casts
• Double swing

Station 2:

• Alternating arm cast to flag press
• Double order squat

Station 3:

• Alternating rotational torch press
• Double swipes

Station 4:

• Double alternating 180’s
• Double dead clean

Station 5:

• Double shoulder clean
• Reverse lunge & double arm cast