Accumulate 5 minutes double kettlebell rack hold
(W- 35lb. x 2, M- 55lb. x 2)
Rest as much as needed, but as little as possible- when weights leave the rack position, clock stops.
Rest 2 minutes, then:
Accumulate 4 minutes Farmer hold @ 3/4 BW +
Again, rest as much as needed, but as little as possible- when weights touch the floor, clock stops.
Rest as needed, then:
“Composure Recovery Drill”
5 rounds of: 3 Front roll + 3 straight/ vertical jump (3 + 3 = 1 round)
3 minutes rest
5 rounds of: 2 Front roll + 2 push-up (2 + 2 = 1 round)
2 minutes rest
10 rounds of: 1 Front roll + 1 sprint start* (1 + 1 = 1 round)
Goal today is achieving a quick, seamless transition from a compromised position (front roll) to an organized position (jump, pushup, sprint).
Pay attention to the details of each, and move fluidly throughout.
*Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, as soon as we finish the front roll, explode to your feet, sprint approximately 10 yd., and immediately transition into another roll.