Every Minute, On the Minute, for 15 minutes
Strict Pullups or Negatives (no bands)
Weighted Pullups (strict)
Muscle Ups (strict as possible)
20 Minutes – Using two Prowlers divide into Mens (150#)/Womens (90#) team and rotate
Prowler Push, As Far As Possible in 30 seconds
Static Hamstring, Calf stretches.