(Photo: “The jungle is alive. It’s dangerous as a living nightmare and brimful of hostility.” ― Sara Sheridan.)
400m Farmer carry @ BW
Carry whatever, however, in the Farmer position. Kettlebells, dumbbells, sandbags, hex bar, dumbbells with ropes on them… Attempt as few drops as possible, and move in organized, brutal position; Soft carries are no more useful than soft lifts.
Then, as quickly as possible:
20 Tire flip
Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
And then, with a partner, 5 minutes of:
5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
5 Abmat sit-up (with same bumper)
vs.
Airdyne
Goal is accumulation of as many total calories as possible, while the other partner hustles hard through the sit-up. Transition onto and off of the floor without hands, and transition immediately and aggressively from sit-up to bike, and back; Efficiency and hustle will govern success in this short drill.
Note: If this drill feels “too short”, question the participant, not the process. Goal should be minimum 100 calories on the bike, and wanting to go home and go to bed immediately once off it.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!