(Specialty warm-up: 5 box jump w/ bumper plate, 5 rocking chair, jumprope selection) Dumbbell/ Weighted box jump: 9, 7, 5, 3, 3, 3 Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; Soft is sketchy. Additionally: Jump with whatever tool or object allows for the most-powerful and consistent execution accompanied by the least amount of position break. Expectation is a step-down, not a jump down, with heavy enough to be useful weights. Then, as quickly as possible: 15 Tire flip Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
Today: If no suitable tire is available, please replace with 5 rounds of: 3 kettlebell deadlift + 7 kettlebell swing + 7 straight jump + :15 sec. rest/ assessment
And then, with a partner**, 5 aggressive minutes of: 5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate) 5 Abmat sit-up (with same bumper) vs. Airdyne/ equivalent
Goal is accumulation of as many total calories as possible, while the other partner hustles hard through the sit-up variations. Transition onto and off of the floor without hands, and transition immediately and aggressively from sit-up to bike, and back; Efficiency and hustle will govern success in this short drill. Note: If this drill feels “too short”, question the participant, not the process. Goal should be minimum 100 calories on the bike, and wanting to go home and go to bed immediately once off it.
**And, of course, if you don't have a partner, the only difference is a 50-calorie expectation as opposed to 100; Time your initial 5 + 5, and work/ transition accordingly.