40 Box step* @ 1/2 BW
20 KTE (Knees-to-elbows)
40 Abmat situp** @ 1/2 BW
Adjust height on the step before scaling back weight. For easy height adjustment, use bumper plates as a stepping surface. Situp weight is to be scaled down as soon as the butt needs to come off the floor for momentum on the ascent.
*Weight for box step can be DB’s, KB’s, bumper plates, sandbags. Demand upright posture and lots of tension to keep each step safe and useful- drive up, don’t lean forward.
**Kettlebell is to be used for weight on Abmat situp, and is held at chest level. Position and posture on situp do not change with addition of heavy weight.
There is often self-deception in place in thinking that the weight we CAN carry is the same as the weight we are WILLING to carry. Selflessness, humility, and true loyalty are challenging and often unrewarding loads to bear; The difference between the common and the uncommon man is the willingness to go just as far for others as you’ll go for yourself…