1 round or 5 minutes- whichever comes first:
50 Push-up
30 Slam ball (25lb. W, 35lb. M)
10 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
Complete in order and uninterrupted or split into 2 x 25, 15, 5- Strategize prior to beginning. If position breaks, elevate push-up and lighten slam ball. Medicine ball remains in-hand but touches the ground at the end of each sprint. Goal is high-quality completion of each piece prior to reaching the time cap.
Then, 5 minutes of:
1-arm kettlebell swing @ 35lb. W, 55lb. M
Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed. Switch arms as desired. If designated weight breaks position, adjust one interval down and continue safely.
2 minutes rest, then, as many rounds as possible in 5 minutes of:
4 Bodyweight row (Use any grip/ implement you choose)
3 Chin-up
2 Pull-up
1 Burpee
Move aggressively, and insist on full range of motion in all reps, and scale immediately if position breaks. 4 + 3 + 2 + 1 = 1 round. Attempt to work “In a phone booth”– strategize stations to minimize transition time between movements. When rest is needed, keep it short and specific, and take it after completing a set of each movement.