(Photo: Duende (“having duende”) loosely means having soul, a heightened state of emotion, expression and authenticity.
 The artistic and especially musical term was derived from the duende, an elf or goblin-like Magic creature in Spanish mythology.)
4 Sled drag (20 yd. each @ 1-1/2 BW)
40 Slam ball @ 1/4 BW
“Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement during work round. Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.
Slam ball: If designated weight breaks position, adjust minorly and continue safely. If it’s difficult but organized… perfect.
Complete as many rounds and partials as possible in 7:48, and note results. Keep a violent pace and laser-focus; Benchmark is not supposed to be easy or casual.
And then, immediately:
18 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
Medicine ball remains in-hand but touches the ground at the end of each sprint.
And finally, “Time under tension”:
2 minute “Plank walk” (4 “steps” forward, 10/1000 plank hold)
20 calories Airdyne @ cool-down pace
2 minute hollow hold/ 50 hollow rock
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!