5 rounds of:
2 Sled drag (20 yd. each @ BW)
10 Double kettlebell front squat @ minimum 1/2 BW
Minimum 1 minute rest
”Drag” = forward, and “Pull” = backward. Transition should be seamless from sled to squat. Squat weight is scaled to ability for 10 quality, uninterrupted reps; Position and range of motion considered, stay at or above the designated 1/2 BW.
Then:
100 Kettlebell kayak @ 1/4 BW
Rest will be needed- keep it short, and maximize it through intelligent breathing and focus on the objective. Our “kayak” is a full-range Russian Twist and involves organized trunk rotation and a touch of the implement to the ground on both sides of the body. L + R side touch = 1 rep.
And finally, “Time under tension”:
Hollow hold and/ or Superman hold
Alternate between the two as desired. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.