5 rounds of:
5L, 5R 1-arm ground-to-overhead lift
1 minute rest
Select one movement and use it throughout. Weight is scaled to ability and challenging for 5L, 5R- If position breaks or range of motion fails, adjust one interval down and continue safely.
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Then, 5 aggressive rounds of:
3 Sled drag (20yd. each @ 1/4 BW)
7 Kettlebell high pull @ minimum 1/2 BW
There is no designated rest here- move in organized positions, manage and focus on breathing, and stay moving. If rest is needed at all, keep it short and specific (3 breaths or less) and take it after high pull. Pace should not alter position- set up and brace each high pull in every round.
And then, like you’re being chased:
20 calories Airdyne @ 100%
1 minute rest
10 calories Airdyne @ 100%
:30 sec. rest
5 calories Airdyne @ 100%
Time entire drill, and leave nothing in the tank. Visible drop in effort: Repeat of the 20-calorie round for the entire group.
And finally, “Time under tension”:
One-arm plank hold + minimum 20 calorie Airdyne @ cool-down pace
Brace/ anchor as needed with non-working arm, and switch arms as needed. 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.