Perform the flow, repeated by the body weight exercise. Complete as many rounds of the flow and body weight exercises as possible in 8-minutes. Take a 2-minute rest, then complete round 2. Power through 2 x 8-minute rounds.

Round 1:

  • Flow: Arm cast, shield cast, mill, torch press, shoulder clean, alternating swing.
  • Repeat on the other side.
  • 8 reps x toe order squats.

Round 2:

  • Flow: Switch mill squats , switch 180’s, switch swipes, switch shield cast.
  • 8 reps x pocket-knives