5 rounds of:
20 Kettlebell Figure-8 @ (up to) 1/4 BW
5 Pull-up (Scaled to ability in each round)
20 Medicine ball throw (Wall or partner- 10/ 12lb. W, 15/ 20lb. M)
5 Chin-up (Scaled to ability in each round)
(Up to) 1 minute rest
Adjust Figure-8 weight if sets require more than one interruption, or if position breaks. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Rest as needed, then:
Rest briefly as needed, with the intention of completing remaining work at the highest possible quality. Be mindful of movement details, standardize breathing, and move aggressively.
3/1000 row: In this variation, we hold for a full 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. Note: Always err on the side of counting a long 4/1000, and not a short 2/1000.
And then, “Time under tension”:
Max-duration bar hang + 100 Abmat sit-up
Today, use any grip you choose, and switch between them as needed. 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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.
Abmat: Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.