In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We're doing the 3 round version. The stations are:

• Wall-ball: 20 pound ball, 10 ft target. (Reps)
• Sumo deadlift high-pull: 75 pounds (Reps)
• Box Jump: 20" box (Reps)
• Push-press: 75 pounds (Reps)
• Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

This did not go well for me. I didn't do well on the wall balls, but I was pretty happy with the box jumps.