In this workout there are two rounds.

Round 1:

Perform each exercise for 90-seconds with a 45 second rest between exercises, this round will take approximately 13-minutes.

Then, take a 60-second rest and perform round 2.

Round 2:

Power through all the exercises one after the other as a flow, perform as many rounds as possible (AMRAP) in 6-minutes.


  1. Mill to squat
  2. Reverse side lunge
  3. 360 to rotational uppercut
  4. Squat with flag press
  5. Spear strike uppercut
  6. 10-To-2