A prowler is pushing a metal sled weighing about 100 lbs. across an asphalt parking lot for about 20 yards at a full sprint, turning around, and sprinting back at full speed. There are no wheels, so not only do you have the weight to overcome, but also the additional friction.
4 sets of cable lat pull downs to face with 120 lbs. for 20 reps.
- 30 second rest period between sets, with 120 second rest before proceeding to next super set exercises.
4 sets of alternating arm lateral raises with 20 lbs. dumbbells for 20 reps.
- super set with 4 sets of standing dumbbell shrugs with 80 lbs. for 20 reps.
- no rest between exercises, with a 60 second rest between each super set, and 120 second rest before proceeding to next super set exercises.
4 sets of seated and bent over, reverse flies (keeping chest on knees) with 20 lbs. dumbbells for 20 reps.
- super set with 4 sets of wide grip, palms out, barbell shoulder shrugs with 225 lbs. for 20 reps.
- super set with 4 sets of close grip pull ups to failure.
- no rest between exercises, with a 60 second rest between super sets.
20 prowlers with about 30 - 45 second rest between each.
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Osa McDonald (Athlete)
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