Complete four rounds of:
60 sec Shuttle Run
5 Wheels
10 Germans
20' L-sit Walk
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 Wheels.
4) After the Wheels move immediately to the Germans.
5) After the Germans 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.