(Photo: Accomplices; Commiserators.)
5 rounds of:
1 Sled drag (20yd. @ (minimum) BW)
20 Kettlebell back squat (1 x 10L, 10R)
20 Kettlebell row (2 x 5L, 5R @ same)
“Drag” = forward, “Pull” = backward. Today, weights in all three movements are scaled to ability, and may adjust (up or down) by round as needed.
Sled drag baseline is bodyweight- adjust as far past that as skill and will allow. Kettlebell back squat and row are to be performed with the same weight in each round; Adjust up or down, and evaluate each round; Position considered, do not under-lift.
Then:
20 Chin-up (Scaled to full ability for 2-3 rep sets)
20 3/1000 Underhand bodyweight row
100 Medicine ball throw @ (minimum) 10lb. W, 12lb. M
Rest briefly as needed during chin-up and row. Keep mechanics and range of motion, and scale accordingly if they do not cooperate. Never short a designated-duration hold.
Conversely, there is anti-rest during the medicine ball throw; Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
And then, “Time under tension”:
2 attentive, positionally sound rounds of:
25 Banded Abmat sit-up
25 Cat/ cow stretch
Set Abmat behind you, not underneath you (a few inches from your body, not wedged underneath like a doorstop). With feet placed at/ around hip width, and band placed across the scapula and driven tight with strong external rotation, perform sit-ups without allowing butt to come off the ground or posture to break. Keep a strong, organized arch, and drive hips forward at the top of each rep.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!