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


  • Bondi swing (each side)
  • Uppercuts (straight)
  • Overhead press
  • Swing squat with flag press
  • 360 to rotational uppercut