1, 1, 1
”Drag” = forward, and “Pull” = backward. Weight increases each 20 yd. trip (denoted by commas). Start conservatively and end heavy- Use 3 trips (not exceeding 2 minutes each) to determine heaviest possible weight. Rest as needed between.
Then, 2 rounds of:
Push-up: Rest as needed in the plank or pike positions. Farmer hold: If 3/4 bodyweight does not pose a challenge, adjust accordingly.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Airdyne (with kettlebell in the Goblet position– 35lb. W, 55lb. M)
Though output may change, effort should remain at 100% in each and every round. Mind your posture.