12 – 10 – 8 – 6 – 4 – 2 of:
Walking suitcase lunge @ (minimum) 1/2 BW
Rest :30 sec. between each set. If posture breaks, position erodes, or set requires interruption, have an immediate adjustment ready. Use kettlebells or dumbbells to reach designated weight. If 1/2 BW does not pose a suitable challenge, adjust accordingly.
Then, 5 minutes of:
1-arm kettlebell swing @ 35lb. W, 55lb. M
Perform as many quality reps as possible, switching hands as desired, and resting a maximum of :10 sec. only as needed. If designated weight creates/ forces a compromised position, make as minor an adjustment as necessary to return to form.
Then, as many rounds as possible in 10 minutes of:
4 Chin-up/ Mixed grip (Change by round as desired)
:30 sec. double kettlebell rack hold @ 1/2 BW
2 Sprint start*
1 rep “Hollow position complex”
(4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)
Hollow position complex: Goal is completion of each rep (12 movements) without breaking position.
Today, if training in a group: Walking, by any person, at any time=
1 additional round after time expires.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume work.