In order and uninterrupted, complete:
25 Sandbag shoulder (minimum 65lb. W, 85lb. M)
25 Box jump @ 50-60% of 1RM
25 Hindu push-up
50 calories Airdyne @ 100% effort
50 Mace front pendulum @ as heavy as possible
50 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M)
50 “Prison” Abmat sit-up*
Transition seamlessly from one movement to the next, and keep a focus on position and power in all reps. When rest is needed, keep it short and specific; Don’t indulge the reasons behind needing it… focus on what’s left, not what’s gone.
*In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout.