(Photo: …just as specificity and direction are not “mind control”.)
10 Sled drag @ 3/4 BW
5 Sled pull @ 1/2 BW
“Drag” = forward, “Pull” = backward. Keep rest to a minimum, hustle hard, and move like you want to be there.
Then:
Benchmark
“Feel Your Pain” 3:28 (Suicidal Tendencies — Join The Army)
10 Band crawl (Minimum 2 x 1″ band W, 3 x 1″ band M, 12ft. target)
5 Push-up (Chest to ground, elbows locked @ top)
Count and note total reps completed in 3:28. Pace is vicious, position is meticulous; A casual 3-minute conditioning piece is useless.
Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crwp-contenty, broken “unscaled” ones.
And then, “Time under tension”:
50 Pistol-grip kettlebell squat (5 x 5L, 5R- mechanics govern weight- keep it light) + 25 calorie Airdyne @ cool-down pace
Pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering. If done correctly, this will be light, challenging, and helpful; Put in what you expect to get out.
Airdyne: Cool-down pace should look like 30-40% of max RPM.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!