5 Minute Warm-up Jumping Rope
Round 1
Battling Ropes 6 Minutes
Underhand Alternating Waves 2min
Underhand Waves 2 Min
Rope Crossover 2 min
Rest 45 seconds
Round 2
Plate Round 5 min
Constant Plate movement
Rest 45 seconds
Round 3
Hard Cardio 7 mins
10 sec 50% incline 5.2Mph treadmill run
70 lb Heavy Bag Throws 3 reps
Treadmill 15 sec 10% incline 9Mph Run
12lb Dumbell Constant Movement (considered active rest)
Cycle repeats 6 times for 7 mins
45sec rest
Round 4
Ropes/UBE
UBE 2Mins --UBE is that machine where you are cycling with your hands instead of your feet
Battling Ropes 2Mins
Repeat UBE 2min/ Ropes 2Mins/UBE 2min/ Ropes 2mins
45sec rest
He ends with high altitude mask eliptical training.
API suggest you not try this without supervision from a qualified professional. Try at your own risk. Kick Ass!