5 rounds of:
20 yd. Farmer carry @ as heavy as possible in each
10 Goblet squat @ 1/2 of above
Rest as needed between sets. Today, use two kettlebells for carry, and one of the two for squat. Focus on tension/ bracing, and maintain high effort, and strong pace. If position breaks or squat sets require more than one interruption, adjust weight and continue. Be as mindful of the lifts and descents as we are the position in the carry itself.
Then, 10 minutes of:
5 Chin-up
10 “Prison” Abmat sit-up
:20 sec. rest
Complete as many quality rounds as possible, taking no more and no less than :20 sec. rest each round.
In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. Sustain “prison” variation as long as possible, and adjust to regular Abmat sit-up and keep moving if position breaks.
And then:
50 calories or 3 minutes Airdyne– whichever comes first
Goal is completion of 50 calories, not running out the clock at 3 minutes.
And finally, “Time under tension”:
Anchored squat @ 15lb. W, 25lb. M
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.