4 x 4 @ 75-85%
20 yard prowler drag - holding straps behind you. The sled should be VERY heavy. You will be moving slowly but constantly.
Rest 2-3 Mintues between sets.
25' Duck Walk
1 Wall Climb + 15 second Hold x 3
Single Leg Broad Jump x 5 Jumps/leg
10 Prone Ring Rows - put feet up on box if able, use weight if needed