(Specialty warm-up: 5 weighted rocking chair, 10 "Tall slam ball")
10, 8, 6, 4, 2, 2, 2, 2, 2, 2
Weight increases each set (denoted by commas), and implement may be whatever allows for the most weight in the best position. Begin at a moderate, challenging weight and end as heavy as possible; Regardless of implement or weight, each set should be difficult, violent, and structurally sound.
Additionally: There is value to struggling and very possibly failing here. Especially when hugging a medicine ball/ something soft, practice aggressive bracing, power off the floor, and even implement position adjustment on the way back up. If you miss, stay controlled, roll back to your back, and move again. We don't truly know how much we can lift or move until it tells us we can't...
Then, as quickly as possible:
2 Sled pull (backwards) @ 125% BW
Sprint of 1/3 bodyweight in calories on Airdyne/ equivalent
(Immediately and aggressively followed by the same 1/3 number of)
"Tall slam ball" @ 12lb. W, 16lb. M
Straight jump @ 15lb. W, 25lb. M (use bumper plate)
1/3 bodyweight: 33% of what your body currently weighs. Check, don’t guess. You will always guess low.
Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.
If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice.
Reminder regarding transitions: 'Immediately' means, without hesitation, a water break, :30 sec. of breathing recovery, or any other wandering strategy. There is great value to making yourself move in simple conditioning drills. If rest is needed- and it will be- keep it quick, and transition and begin next movement before taking it. Movement transitions should not be viewed as rest periods.
And then, "Time under tension":
5 x 10 Mace front pendulum @ heavy enough to be useful
Accumulate 3 minutes in a strong, accurate plank position +
15 Sumo squat (15lb. W/ 25lb. M- use bumper plate) +
15 "Prison" Abmat sit-up (minimum 20/1000 each rep- slow, controlled) +
15 perfect V-up +
15 cat/ cow stretch +
15 calories Airdyne/ equivalent @ cool-down pace
Brief rest as needed during plank accumulation. Hold hard, move well, make progress; Try and trick the position, and the next time you need it, it will trick you back.