(Specialty warm-up: 10 walking lunge @ (up to) 1/2 BW, 3L, 3R kettlebell swing clean + push press, 5 perfect V-up)
100yd. sled drag @ BW
100yd. sled pull @ BW
”Drag” = forward, and “Pull” = backward. Today, complete all sets of one before moving to the next. Rest up to :15 sec. in 20-yard trips, and attempt no other rest.
Short, hard steps, and simple, singular focus.
If a sled- makeshift or otherwise- is not currently available, find something heavy to carry in the Farmer position, and complete the designated scheme.
(Yes, you'll be carrying things walking backwards. It will be fine.)
Then, attentively and aggressively, 7 rounds of:
3L, 3R Kettlebell swing clean + push press @ scheme-appropriate, stopped at the top (1 + 1 = 1)
3 "Depth charge" (reference video in Movement Library, and apply accordingly) 5 "Prison" Abmat sit-up @ minimum :15 sec. each rep (slow on the way down, slow on the way up) :30 sec. rest/ assessment
Each round, weight, and movement are scaled to full ability; Add emphasis and authority to each start and stop, and leave no doubt as to both the quality and completion of each rep.
Kettlebell swing clean + push press: Stop, brace, and attach fist to your face in the rack position prior to the violent dip-and-drive that begins the press. Soft starts will lead to slow, unsatisfying presses. Thank you.
And, a reminder- in a piece that requires both speed and form: Speed, is never a substitute (or replacement) for form.
And then, "Time under tension":
Accumulate 3 minutes in an aggressive, accurate hollow body position +
15 Dowel partial pull-over (slow, controlled, also performed in a hollow body position) + Minimum 3 minutes movement-based cool-down (Airdyne/ similar, leg/ arm swings, monster walks, jumprope)