Tire Flip 

Ball Planks 

Sledge Hammer


Hip Band 


Push Up 

Squat Holding 45 lb Plate

Pipe Lunge 

Goal:  To work non-stop for the work period

Rest: Listed below

How to do it: Perform each exercise with the following W:R ratio:  set 1  30:30, set 2  30:20, set 3  30:20, & Set 4  20:20.

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