5 Sled drag (20yd. each @ minimum 60% BW)
”Drag” = forward, and “Pull” = backward. Move in organized positions, breathe intelligently, and attempt no rest. Anchor sled straps in any manner or position you choose.
Then, immediately and attentively, 3 rounds of:
40 Mace front pendulum
(Weight scaled to ability- minimum 8kg. W, 10kg. M)
30 Hand-to-hand tire smash (6lb./8lb. W, 10lb./12lb. M)
20 Kettlebell halo/ Mace 360
(Weight scaled to ability- minimum halo 25lb. W, 45lb. M, minimum 360 8kg. W, 10kg. M)
10 Medicine ball throw (Wall @ 15lb. W, 20lb.M)
(Up to) 1 minute rest
Execute every rep of every movement today with a focus on strong posture and rotational power; Performed unenthusiastically, sloppily, or too light, the sequence of movements above makes little sense.
And then, 5 rounds of:
5 Dip (Scaled to ability)
:20 sec. rest
Scale as needed in either direction- insist on full, organized range of motion in each rep.
And finally, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
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: Today, add a minimum of 1/2 bodyweight in bumper plates across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec.