Begin the workout face down.
Run 10m then drop face down, return to your feet and run back 10m then drop face down. That is one shuttle run.
10 x 10m Shuttle Run
Use a barbell loaded with 45’s for the ab roll-outs.
5 rounds for form:
10 x Ab Roll-Outs
10 x Ring Dips
10 x Wall Balls (11/10) (20/14)