10 rounds of:
Ability to hold for designated duration governs weight in each round. Start ambitious, and only adjust as needed. Scale push-up to ability in each round.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Then, 5 rounds of:
1 Sled pull (20yd. each @ 1/2 BW)
10 Bodyweight row
1 Sled drag (20yd. each @ 1/2 BW)
1 minute rest
”Drag” = forward, and “Pull” = backward. Hustle until the rest in each round.
10 x 5 Partial pull-up/ Chin-up/ mixed grip
From a dead hang, and while maintaining a rigid hollow position, initiate the pull-up/ chin-up movement up until about halfway, and then repeat from the bottom. Strength building, positional awareness, and active cool-down are all equal components of this simple drill.