(Photo: Partner drag; Where willpower and horsepower carry equal weight, and one without the other is a half-empty glass.)
50 Kettlebell “Short swing” @ (minimum) 1/2 BW
If rest is needed, keep it to :15 sec. or less. If designated weight does not allow for safe, powerful completion of at least 10 reps at at time, adjust accordingly.
“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.
Kettlebell swing reminder: 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.
Then:
100 yd. sled drag (5 x 20 yd. @ 1/2 BW)
50 Walking lunge @ 1/2 BW
50 Box jump @ 20″ W, 24″ M
50 Walking lunge (Unweighted, hands in the “Prison” position)
50 Bodyweight row
Rest minimally, move specifically. Carry anything you want, any way you want to (with the exception of barbell in back rack) for walking lunge. If designated weight breaks position, adjust accordingly and continue safely.
And then, 4 rounds of:
25 “Prison” Abmat sit-up
100 Jumprope
In the “Prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up. Hustle during sets, and minimize time in transition. If rest is needed at all, keep it short and specific (3 breaths or less).
And finally, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!