200 yd. Farmer carry @ (minimum) bodyweight
Take short rest as needed in 20 yd. intervals. If posture breaks or a minimum of 10 yd. becomes impossible, adjust weight and continue. Stand up tall and strong, and walk like you mean it.
Then:
25 Kettlebell “Short swing” @ 1/2 BW
50 Kettlebell “Short swing” @ (up to) 1/3 BW
50 Medicine ball throw (Wall or partner- 10/12lb. W, 15/ 20lb. M)
25 Burpee
Take short rest (3-5 breaths) in sets of no less than 10 reps in any movement. Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
There is no rest during medicine ball throw and/ or burpee.
And then, “Time under tension”:
Hollow hold/ rock + 50 Superman rock
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.