Go through the different movements
40 sec on 20 off for 24 minutes
4 rounds of
Min 1: Front squat 50/35kg
Min 2: Row for calories
Min 3: Slamball clean over shoulder 20/16kg
Min 4: Wallballs 9/6kg
Min 5: Assault bike for calories
Min 6 Rest
Aim is to maintain same pace throughout the 24 minutes.
Bonus goal: Try to do the wallballs unbroken each round.