This is a flow workout that gradually decreases in time under tension and rest on each subsequent round. Perform the same flow for each round keeping good technique throughout. 

Round 1:
5-minutes work
90-sec rest

Round 2:
4-minutes work
60-sec rest

Round 3:
3-minutes work
45-sec rest

Round 4:
2-minutes work
30-sec rest

Round 5:
1-minute of work


  • Switch mills
  • Switch 180’s
  • Switch side shoulder clean
  • Switch side swipes
  • Switch advanced cast

Change arms