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Complete four rounds of:
60 sec Shuttle Run
10 Cast Wall Walks
30-60 sec Swinging Dips
20' L-sit Walks
Finish with 2x10 Wrist Pushups
notes:
1) The Shuttle Run should be performed with an all out effort. The primary focus of the Shuttle Run is to elevate the heart rate over 170 BPM.
2) Perform your shuttle runs in the following fashion; sprint out 5yds & return, sprint out 10 yds & return, sprint out 15 yds & return. Continue in this fashion non-stop for 60 seconds.
3) Move immediately from the Shuttle Runs to the Cast Wall Walks.
4) After the Cast Wall Walks move immediately to the Swinging Dips.
5) After the Swinging Dips move immediately to the L-sit Walks.
6) Rest 2-3 minutes between rounds
7) Scale the movements as necessary to allow the correct repetition range to be performed for a given movement