5 x 2:00 rounds:
6 shuttle runs 20m = 1 rep
Max wall walks
– Rest 1:00 between rounds.
- Don't have a wall, do max push ups

Goal & Intensity:
-Build capacity by combining short, fast sprints with upper body control work.
-Stay consistent across all five rounds.
-This workout should feel like interval training — fast shuttle runs followed by a challenging gymnastic effort.
-Heart rate goes up, shoulders and core get tested under fatigue.
-Pace the shuttle runs just enough so you can still perform quality wall walks or push-ups.
-Use the 1-minute rest to shake out the arms and get ready to go again.