That's IT!

Squat:

Work up to a three rep max

-Drop 10% and do 8 reps

-Drop another 10% and do as many reps as you can.  +10 is better than -10

 

Prowler: 8x40

 

Pull up totals=2854

Push Up totals=3331

Dip Totals-4483

Prowler Totals: 14,120 yards