We were really busy at The 23rd Health and Fitness Japan show, but had just enough time to film one of our WoWs for you, on a sunny rooftop. Here's what you need to do;

TIYR™ plyometric flip x 10r eps
GRIPR plyometric jump and press x 10 reps
Vertball squat and press x 10 reps
GRIPR slam x 10 reps

Do four rounds of these and then post your comments below and tell us what your best time is.

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