4 minutes at each triplet doing either 20 second intervals continuously for 4 minutes or 4 minute AMRAP’s.
Go from one movement to the next without STOPPING or HESITATING.
The key to this ROD is that you keep moving from exercise to exercise non-stop. until the 4 minutes have expired.
Take 1:30 rest between each triplet then rotate.
Here are the triplets:
30yd Sprint/ 10 Skiers / 15 Power Jacks (touch ankles to overhead) – AMRAP 4min
BB Deadlifts / BB Cleans / BB Push Press – 20-20-20 x4 = 4min Circuit
Bear Crawl (length of GYM) / 5 Forward Sprawl to Push-up / 10 Crab Thrusts w/Reach – AMRAP 4min
Walk-outs / Sit-outs / In & Outs – 20-20-20= 4 min Circuit