Perform 3 x 5 min sets. If you can’t do a full 5 min set with good form, stop, and take a 60 second rest. Then, perform the next set. Increase your time under tension as you become stronger.


  • 360 to front stack & shoulder press
  • To spear strike uppercut 360 (each side)
  • 360 switch squat (each side)
  • 360 reverse lunge prayer transition (each side)