(Specialty warm-up: 30 mountain climber, 5 box jump w/ bumper plate, 10 medicine ball throw) 3 minute sled pull/ drag (20yd. each @ BW) "Drag" = forward, "Pull" = backward. Accumulate as much distance as possible in three minutes, strategizing wisely and taking as little rest as absolutely needed. Set a timer to alert you at the 1, 2, and 2:30 mark. End the designated time balanced between forward and backward trips. Then: Box jump @ 10lb. W, 15lb. M (use bumper plate):
5, 5, 5, 5, 5, 5 Height increases in each set (denoted by commas). Start challenging, and end even moreso. Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment. Additionally- and though it seems like common sense- pull your knees up towards your chest in the launch, and forcefully drive them down in the landing! We always want to land in a tall, above-parallel position, and doing so at any considerable or challenging height demands positional awareness, force, and speed. And then, 5 rounds of: 10 Abmat sit-up (with medicine ball @ 10/12lb. W, 12/16lb. M (10 = 10 each) 10 Medicine ball throw/ 'Tall slam ball' @ same 5 Inchworm 100 Jumprope Transition seamlessly and aggressively. Hustle through, and if rest is needed, keep it short and specific (3 breaths/ :15 sec. or less). Transitional details: Attempt to not touch the ground with your hands from the beginning of the round until starting the inchworm. And finally, "Time under tension": 15 "Prison" Abmat sit-up + 15 Abmat sit-up @ (up to) 1/2 BW + 15 cat/ cow stretch + 25 calories Airdyne @ cool-down pace Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up(never draped at hips). Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.