(Specialty warm-up: 30 mountain climber, 5 box jump w/ bumper plate, 10 medicine ball throw) Kettlebell floor press: 10 x 3L, 3R @ scaled to ability, adjusted by round as needed Tracking hand is not a suggestion. Be sure the pressing arm begins vertical- 90' angle- wrist is straight, and chest is broad and braced! Check your work, and scale to full ability. Then: 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. Trainer will issue call-outs at the 1, 2, and 2:30 mark. End the designated time balanced between forward and backward trips. And 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. And then, with a partner, 5 rounds of: 10 Abmat medicine ball pass @ 10/12lb. W, 12/16lb. M (10 = 10 each) 10 Medicine ball throw @ same (10 = 10 each) 5 Inchworm 100 Jumprope Transition seamlessly and aggressively. **Medicine ball variations are performed together, inchworm and jumprope are performed separately**; Hustle through, earn your extra rest. Next round starts when last partner hits 100 jumprope. If no partner is available: Abmat medicine ball pass simply becomes Abmat sit-up + extending arms overhead with medicine ball in each rep. 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": 25 "Prison" Abmat sit-up (slow, accurate... like it's important) + 15 Abmat sit-up @ (up to) 1/2 BW + 15 calories Airdyne/ equivalent @ cool-down pace
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. 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.