(Photo: Tom. Avoiding/ baiting/ awaiting captivity.)
1 Sled drag (20 yd. @ 2 x BW)
2 Sled drag (20 yd. each @ 1-1/2 BW)
3 Sled drag (20 yd. each @ BW)
4 Sled drag (20 yd. each @ 3/4 BW)
5 Sled drag (20 yd. each @ 1/2 BW)
Rest as needed between sets (no more than 2 minutes). If designated weight refuses to move, or requires more than two breaks, add corresponding number of trips to next set at designated weight and continue.
Weight for kettlebell row is self-scaled, and should allow for challenging, interrupted sets. Attempt no rest outside of designated durations; If needed, keep it short and specific (3 breaths or less).
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.
50 Medicine ball throw @ (minimum) 20lb. W, 25lb. M
Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!