Perform this workout as a flow, moving from one exercise to the next. Try to work for 9-minutes continuous (rest if required). Take a 60-second rest and perform a 2nd 9-minute round.

• Mill/Reverse mill to squat (sagittal squat)
• Side swing
• Side swipe
• Side snatch
• Half mill torch press
• Reverse lunge arm cast to forward lunge & flag press
• Alternating swing (change arms)