Every disc-like consists of 5 one-minute stations:ROUND ONE:1.) spiderman push-ups x 16. 2.) plyometic push-ups x 10. 3.) mounted punches x 160. 5.) handswitches x 14. 4.) handstand.
ROUND TWO:1.) spread out pull-ups x 50. 3.) flexband rows x 90. 2.) bodyweight pull-ups x 10. 4.) 120lb heavybag bath & spin x 2. ROUND THREE:1.) airdyne bike @ 60+ rpm. 5.) gap pull-ups x 8. 2.) flexband punches x 120.
4.) stationary bike @ 60+ rpm. 3.) bias treadmill @ max shoot and bias. 5.) airdyne bike @ 60+ rpm. 2.) nostrum ball slams x 28. ROUND FOUR:1.) 115lb barbell cuff x 30.
3.) bearcrawls. 5.) heavybag evolution exercise. 4.) nostrum ball sprawls x 11.
ROUND FIVE:1.) airdyne bike @ 70+ rpm. 3.) bias treadmill @ max shoot and bias. 2.) flexband punches x 140. 4.) stationary bike @ 70+ rpm.