Begin the round by performing each movement for 10 seconds (60-seconds total), then complete 1-minute of swipes and 1-minute of alternating flag press, followed by 1-minute of rest. Complete 5 rounds which will take 20-minutes in total.


6 x 10 seconds (1 minute in total)

  • 0 to 10s Double dead clean
  • 11 to 20s Squat hold
  • 21 to 30s Alternating shield casts
  • 31 to 40s Alternating torch press
  • 41 to 50s Reverse lunges
  • 51 to 60s Order hold
  • 1-minute double swipes
  • 1-minute alternating flag press

60-seconds rest

Complete 4 more rounds