60 seconds of work for each movement with a recovery of 20 seconds for 4 rounds… Non-Stop
- Sumo Squats
- Anterior Reaches (quickly)
- Plank Climbers w/ Push-up
- Lat Floor Press w/1 Second Pause
- Pike Presses (elbows pointing back)
In order to reap the benefits of this ROD, you must maintain WORK throughout the 60 seconds. NO FLUFFING.