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” sit-up, 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.