5 x 3 @ 85% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”.
Then, with a partner, 6 rounds of:
1 Sled pull (20yd. @ 3/4 BW)
vs.
Medicine ball burpee (15lb. W, 20lb. M)
”Drag” = forward, and “Pull” = backward. One partner pulls while the other partner hustles and accumulates as many burpees as possible.
6 rounds = 6 turns at each station. Hustle on the switches, and note both total time to completion and total number of burpees completed.
And then, also with a partner, 1 round of:
75 “Prison” Abmat sit-up* / V-up
vs.
Tire smash (Any variation) @ 6lb. W, 10lb. M
Switch between sit-up variations as desired to keep both form and pace strong. One partner completes all sit-up reps, and then switch occurs. Note both total time to completion, and total number of tire smash completed.
*In the “prison” situp, 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.