Every minute, on the minute, for 20 minutes:
At the beginning of each minute perform the prescribed reps then rest the remainder of the minute for a total of 20 minutes. No score on this, work on perfecting your form for the movement.
Red: 7 KB swings with 55# Total of 140 swings
Suarez: 7 plyo push ups on slam ball Total of 140 plyo push ups
*This works best to pick an exercise that taxes your whole body or else it can be too easy.