5 rounds, each for time, of:
1 Sled drag (20 yd. @ BW)
30 Medicine ball throw (Partner or wall– 12lb. W, 16lb. M)
(Rest as needed)
”Drag” = forward, and “Pull” = backward. Drag sled like you mean it, and transition seamlessly to medicine ball. Goal is maintaining first-round time throughout all rounds. Today: Any drop of over :15 sec. = 30 Burpee + 30 360 sit-up.
Then, on a 3-minute descending clock and with a 50-calorie Airdyne penalty for non-completion, perform:
5 Slam ball @ 40lb. W, 50lb. M
10 calorie Airdyne
20 Bodyweight row (Switch hand position as desired during set)
30 Abmat sit-up @ 15lb. W, 25lb. M
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. 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.
And then, “Time under tension”:
Max-duration plank hold (Organized top of push-up) +
100 sit-up (use up to two movements within the 100 reps. Choices include Abmat, V-up, 360 sit-up, knees-to-elbows, kayak)
Plank: 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 time has reached two minutes in last several attempts, add as much weight as possible in bumper plates, provide hold last at least :30 sec. Place plate across lower back starting at top of tailbone.