Double the reps on each round getting as high on the reps as possible in 20-minutes. After each set, your rest period will also double. In each round there are 5 exercises to perform. If you need to regress the workout choose a lighter weight or increase your rest.

Round 1: 3 reps of each exercise, rest 30 seconds  
Round 2: 6 reps of each exercise, rest 60 seconds  
Round 3: 12 reps of each exercise, rest 120 seconds  
Round 4: 24 reps of each exercise (reduce weight if required)


  • Mills (do both sides)
  • Alternating push press
  • Squat with two handed flag press
  • Push ups
  • Reverse lunge with shoulder park (each leg)