November 9, 2015

A) Warm up:
In 10 minutes or less; 3 rounds

10 alternating walking lunges with a twist

10 squats

10 pull ups

10 push ups

10 sit ups

10 superman’s

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.