(Photo: Ugly, mad… trying unsuccessfully to look neither for a nice photo: Check.)
3 attentive, aggressive rounds of:
1 Sled drag (20yd. @ BW)
1 Sled pull @ same
10 Kettlebell halo + extension @ (up to) 1/4 BW
10 3/1000 Bodyweight row
(Up to) 1 minute rest
”Drag” = forward, and “Pull” = backward. Even as pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
3/1000 row: In this variation, we hold for a full, honest 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Then, 5 minutes of:
5 Slam ball + throw it/ go get it @ (minimum) 15lb. W, 25lb. M
Today, the 5th slam ball ends at chest-level and is propelled as far as possible (using an offset stance as in our medicine ball throw) and chased immediately. If rest is needed, it is 3 breaths or less. Goal is as many quality reps and as much back-and-forth distance as possible. If 5 minutes doesn’t seem like enough, question the participant, not the process.
And then, “Time under tension”:
Superman hold/ rock + 25 calorie Airdyne @ cool-down pace
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!