The first part of the round is a flow workout where you’ll move from one exercise to the next. As soon as you’ve completed the flow on both sides of the body, perform 10 reps of push-ups and 10 reps of squats. Take a 60-second rest and repeat; power through as many rounds as possible in 20 minutes.


  • Outside clean
  • Outside 180
  • Side swing
  • Side swipe
  • Side push press
  • Side snatch
  • Reverse mill

Repeat on other side

  • 10 x Push ups
  • 10 x Order squats (5 reps each side)

Rest 60 seconds