5 rounds, 1 min per station, for max reps of:

Sand Ball Slam, 50/30 lbs

Double Under

Stick Sit Up

Rest 1 min

* Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

Stimulus is steady pacing across all sets. Athletes should keep a pace on each movement that will allow them to move consistently across rounds for 50 seconds without burning out. The last 10 seconds of each round can be used to transition to the next movement. This workout is scored by each round’s total rep count across all movements with 5 separate scores.

The goal for athletes should be to set a realistic number on the first set through and try to stay within 5-10 reps each set.