5 x 3 @ (up to) 80% of bench press 1RM*
Rest as needed between sets, hammer position, and demand full range of motion in each rep. If sets require interruption, make as minor an adjustment as needed to continue uninterrupted.
Then, 5 rounds of:
1 Sprint start** (20 yd.)
10 Lateral slam ball @ 15lb. W, 20lb. M
“Prison” walking lunge (20 yd. back to start)
“Prison” lunge simply features hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout- stepping forward does not mean leaning forward. If rest is needed, keep it short and specific.
100 Kettlebell kayak @ 1/4 BW
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.
Today, L + R side touch= 1 rep.
*If bench press 1RM is under bodyweight, adjust sets to 5 x 5 @ 80%.
**Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately transition to lateral slam ball.