(Specialty warm-up: 5L, 5R 1-arm kettlebell swing, 5 burpee) 15 minutes of:
15 1-arm kettlebell swing (Left) 100 Jumprope 15 1-arm kettlebell swing (Right) 100 Jumprope 5 Inchworm 5 Burpee 5 "Floor to feet" Adjust weight as soon as position breaks, power diminishes, or mechanics erode. Start ambitiously, and scale accordingly; Enthusiasm tempered with reality. Attempt as little rest as possible; When needed, keep to 3 breaths or less (:15 sec.). Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Box jump Move attentively and violently; Soft, listless jumps and landings are no more valuable than soft, listless versions of anything else. Unless there is a safety reason not to, today we will jump down- receive the floor (land on springs, not stilts), and jump right back up. Attempt to match output throughout- keep count, maintain awareness of (and then adjust) unnecessary inefficiencies. Breathe, and move; Worry about how tired you are, later. And then, "Time under tension": 25 Abmat sit-up @ 1/4 BW + 50 "Prison" Abmat sit-up + 25 calories Airdyne @ 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.