4 x 5 @ 60% of 1RM
Rest as needed; Today, each lift features a 5/1000 pause in the locked-out top position before returning the bar safely to the floor. If the full, strong 5/1000 pause becomes unsustainable, make a minor weight adjustment and continue. When scheme is listed as “4 x 5″, it always refers to “Sets” x “Reps”.
2 minute double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
40 yd. walking inchworm
40 Weighted Abmat sit-up* @ 1/4 BW
20 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)
If designated rack hold weight creates/ forces a compromised position, make as minor an adjustment as possible to continue safely. Ball remains in-hand but touches the ground at the end of each shuttle run.
*Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.