1 x 10 @ 1/4 BW
5 x 2 @ as heavy as possible
Rest as needed between sets. If set of 2 requires interruption, adjust as little as needed to complete next set uninterrupted. When scheme is listed as “1 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.
Then:
5 Sled drag (20yd. each @ 1 + 1/2 BW)
10 Full-range high pull @ 50% of heaviest 2-rep above
20 Underhand bodyweight row
20 Goblet squat @ 1/4 BW
20 Airplane push-up
20 Pistol-grip kettlebell squat (2 x 5L, 5R- mechanics govern weight)
20 Bodyweight row (Overhand and/ or varied anchor)
20 Burpee
”Drag” = forward, and “Pull” = backward. Maintain range of motion and positional focus in all movements, and hustle in transitions. Keep rest to 3 breaths or less (max :15 sec.) once past sled drag.
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.
And then, with a partner:
50 Anchored Abmat sit-up*
vs.
Tire smash (Any variation) @ 6/8lb. W, 10/12lb. M
One partner completes all sit-up reps, and then switch occurs. Both partners completing designated sit-ups ends drill. Note total time to completion, and total number of tire smash completed; Tire smash is not a gimme-, or a rest round.
*Today, feet are anchored at squat width, toes pointed forward with sandbag, dumbbells, partner, etc. Range of motion in sit-up does not change- shoulders touch at the bottom, back upright and flat at the top.