Perform each exercise in sequence without resting. Rest two minutes between circuits.
A1. Clean and Press - 4 reps
A2. Heavy Prowler Push - 20 yards
A3. Battle Rope Complex* - 60 seconds
B1. Sled Pull-Through (flat back) - 20 yards
B2. Farmers Walk w. Turn Around** - 30 yards
B3. Med Ball Complex*** - 80 reps
* Alternating underhand wave, underhand wave, circles in, circles out - 15 seconds each with no rest between
** Walk 30 yards then turn around and 30 rds back, no rest
*** Facing a wall, chest pass, side to side throws from hip, overhead, and slams, 10 reps each, then immediately repeat a second time. 80 reps total
Repeat for five circuits.