A) Warm up:
In 10 minutes or less; 3 rounds
10 alternating walking lunges with a twist
10 pull ups
10 push ups
10 sit ups
30 second/side Samson stretch
B) Take 10 minutes to build to your 7 rep max squat
C) Every minute on the minute:
Complete one 50 yard Prowler Shuttle on the minute for 10 minutes.
*For shuttle sprint, push the prowler or sled 25 yards, turn and push it back 25 yards.
*Use 180 lbs/120 lbs for this workout
D) Complete 50 V-ups.