Sled drag (20yd. @ as heavy as possible)
”Drag” = forward, and “Pull” = backward. Today, use up to 3 trips to determine heaviest possible drag. If time to completion exceeds :90 sec., the trip is over.
Then, 3 rounds of:
5L, 5R 1-arm kettlebell swing clean + push press @ as heavy as possible
:30 sec. rest
Sets should be challenging but uninterrupted, and governed by straight, strong, organized lock-outs. Adjust weight by round as needed.
10- 10- 10- 10- 10
Rest as needed between sets. Height starts and stays the same (denoted by dashes). Each set should be challenging but uninterrupted, and stepping down is acceptable and encouraged as fatigue sets.
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. Land from the jump with a loaded hip and transition right into the next rep.
And then, immediately, 5 aggressive rounds:
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 if position breaks.
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.