(Photo: Make, don’t wait for, what you want. Even if it misses, at least you took the shot.)
5 rounds of:
1 Kettlebell clean
1 Kettlebell push press
1 2-count Turkish Get-up (Left)
1 Kettlebell clean
1 Kettlebell push press
1 2-count Turkish Get-up (Right)
1 minute rest
Weight today is not to exceed 70% of Turkish Get-up 1RM. Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Then, as quickly as possible:
50 Reverse lunge box jump @ 10lb. W, 15lb. M (use bumper plate)
100 Mace front pendulum @ (minimum) 10kg. W, 12kg. M
250 Jumprope
Height is scaled to ability, and should pose a significant challenge for a 10-15 rep set. If rest is needed, keep it short and specific.
Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.
Front pendulum: Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find.
And then, “Time under tension”:
50 Goblet squat @ 35lb. W, 55lb. M + 150 Abmat sit-up + 25 cat/ cow stretch
Abmat sit-up is any variation you choose, and adjusted between them as desired. Mind position and mechanics, and draw value. Keep rest to :15 sec. or less, no more than 3 times.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!