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