(Specialty warm-up: 5L, 5R Kettlebell row, 10 medicine ball throw, 50 mountain climber)
1 Sled drag (20 yd. @ (up to) 2 x BW- as heavy as possible)
1 Sled drag (20 yd. each @ (up to) 1+1/2 BW)
1 Sled drag (20 yd. each @ BW)
1 Sled drag (20 yd. each @ 3/4 BW)
5 Sled drag (20 yd. each @ (up to) 1/2 BW)
"Drag" = forward, "Pull" = backward. Rest as needed between sets (no more than 2 minutes). If designated/ chosen weight refuses to move, adjust as little as necessary and demand again.
Weight is governed by consistency; One - two - maybe three quick stops in the heavy sets- great. More- the weight is too heavy!
10L, 10R Kettlebell row
:20 sec. rest
2 x 5L, 5R Kettlebell row
:20 sec. rest
5L, 5R Kettlebell row
50 "Tall slam ball" @ (minimum) 12lb. W, 16lb. M
50 Push-up/ Airplane push-up
50 Abmat sit-up (first 25 as true "Prison" Abmat, last 25 @ (minimum) 15lb. W, 25lb. M
Weight for kettlebell row is self-scaled, and should allow for challenging, interrupted sets. Attempt no rest outside of designated durations; If needed, keep it short and specific.
Push-up reminder: Range and mechanics, do not change. If finding the floor and locking at the top become unsustainable/ "impossible", scale accordingly.
100 Medicine ball throw @ (up to) 16lb. W, 20lb. M
Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
If no suitable wall is available, perform as "Tall slam ball", with all coordinating details in-play; Only thing different, is direction of force.
And finally, "Time under tension':
15 Sumo squat @ accurate, challenging
50 Hollow rock (hands touching lower legs)
5 x :15 sec. bar hang/ partial pull-up
15 cat/ cow stretch
15 calorie Airdyne/ equivalent cool-down