The red bell on the card means the rules change. Day 5 is a functional fitness day: instead of finishing one exercise at a time, you run all four in sequence - 10 uneven push-ups, 10 bicep curls into shoulder presses, 10 side bends and 10 squats into bent over rows - and that pass is one set. Rest 2 minutes, then repeat until you have done 5 sets in total. "Change sides with each rep" means the reps alternate: 10 uneven push-ups is 5 with the bell under each hand, done left, right, left, right. The squats into rows are two-handed and do not alternate.
Every fifth day switches the goal to movement rather than muscle. The combinations are what make the day different: a bicep curl that flows into a shoulder press turns two isolated lifts into one chain that runs to overhead; a squat that becomes a bent over row asks the legs and the back to trade the bell without a pause. Uneven push-ups put one hand up on the bell so each rep is lopsided and the chest, shoulder and core have to balance the difference. Side bends, alternating hands every rep, keep the trunk switching sides. With nothing done for more than 10 reps and every exercise touching several muscle groups, the session builds coordination and stamina, and the 2-minute rests are what let you keep the quality high for all 5 rounds.
Uneven push-up: one hand on the handle, one on the floor, body straight, chest down to bell height, then swap hands for the next rep. Curl into press: curl the bell to the shoulder, rotate the hand so the bell settles on the back of the forearm, press to lockout, reverse the path and change arms. Side bend: bell in one hand, bend and return, pass the bell to the other hand. Squat into row: goblet squat with the bell at the chest, stand, let the bell hang, hinge and row it to the ribs, stand tall again - that is one rep.
Five rounds of chained movement and a bell that never stops changing hands - this is the other half of The Gauntlet.
Make it Harder: Keep hold of the bell for the entire set - no setting it down between exercises until the round is done.
Make it Easier: Run 4 sets in total instead of 5.
