5 rounds, 40 secs per station, for max reps of:

Walking Lunge

Rest 20 secs

Box Jump Over, 24/20 in

Rest 20 secs


Rest 20 secs

Wall Walk

Rest 20 secs

* Rotate immediately to the next station every 40 secs, the clock does not stop or reset between stations.

Target Reps each set:
No Target, Just Move!
Minimum Reps before scaling:
Lunge: 15
Box Jump Overs: 7
V-Ups: 10
Wall Walks: 3

Workout is scored by total combined reps every 5 minutes (5 scores total). Stimulus is moderate, repeatable intensity with the objective of getting similar scores in each set. Athletes should avoid going to failure on any one movement. Ensure that at the 40-second mark, athletes stop and use the 20-seconds to rotate while focusing on getting their heart rate under control.

The first time through should be at a lighter pace to see what the body can handle.

4 rounds for quality of:

12 Banded Chest Flies

10 Barbell Skull Crushers, pick load

* Rest 1 min

Barbell Skull Crushers- moderate weight – maintain quality