2 aggressive rounds of:
Weights for hold, pendulum, and tire smash are self-scaled and challenging- test yourself, and also choose weights that allow for uninterrupted/ nearly uninterrupted sets. If rest is needed before the end of each round, keep it short and specific (3 breaths or less). Hustle in transitions between movements; Dawdling by any member of the group equals extra minutes for all members of the group.
And then, “Time under tension”:
Banded hinge + 50 Kettlebell kayak @ 25lb. W, 35lb. M
Lock into a lightly banded hinge position with tension and focus, and do some work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
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.