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9 rounds
10 seconds of rest
20 seconds of INTENSE exercise

(0:47)- Routine Sets & Reps
(1:14)- Lateral Explosive Push-Up
(1:49)- Cannonball
(2:45)- Chin-Up
(3:49)- Sprint

1. Lateral Jump/Cannon Ball (1,3)
2. Push-Up/Lateral Push-Up (2,5)
3. Chin-Up (4,6)
4. Sprint- Outside or Treadmill (7,8,9)

Round 1- Cannonball
Round 2- Lateral Explosive Push-Up
Round 3- Cannonball
Round 4- Chin-Up
Round 5- Lateral Explosive Push-Up
Round 6- Chin-Up
Round 7- Sprint
Round 8- Sprint
Round 9- Sprint



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