(Photo: Application outside captivity; Tom.)
7 rounds of:
Strong, uninterrupted sets of row, and meticulous, organized Turkish Get-up in each round; Turkish Get-up is always governed by position, even when combined with other movements. If position breaks beyond what a 2/1000 pause will repair, adjust weight immediately and continue safely.
Then, 5 rounds of:
Rest briefly as needed between rounds; Only take what you need to complete the next round with aggressiveness and efficiency.
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.
Medicine ball throw: 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.
And then, “Time under tension”:
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!