Perform the primary exercise for as many reps as possible. When a rest is needed, execute the secondary exercise for 10 reps. Then resume the primary exercise again. Continue this alternating primary-secondary process for 4 minutes. After the 4 minutes, rest 1 minute before moving onto the next set of movements.

Primary 1: Squat Press
Secondary 1: Curl

Primary 2: Push-up Pull-through Jump-in
Primary 2: Sit-up

Primary 3: Clean
Secondary 3: Tricep Extension

Primary 4: Overhead Lunge
Secondary 4: Leg Lift

Primary 5: Side-to-side Push-up
Secondary 5: Row

Primary 6: Shoulder-to-shoulder Squat
Secondary 6: Burpee

Jason Harle