(Specialty warm-up: 10 weighted walking lunge, 60 Mountain climber) 2 Sled drag (20 yd. each @ minimum BW- ideally heavier) 2 Sled drag (20 yd. each @ 1/2 BW) 2 Sled drag (20 yd. each @ 1/4 BW) 20 Kettlebell push press @ 1/4 BW (5 x 2L, 2R OR 2 x 5L, 5R)

"Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement while you're attached to the sled. Sled drag/ pull is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy- and slow. Today, straps may anchor at waist, or at shoulders. There are advantages and disadvantages to both.

Push press: Lock out each rep for a minimum 1/1000, erring on the side of 3/1000...

Then, as many accurate, aggressive rounds as possible in 4 minutes:

2 "Sprint start" (approx 10 yd.) 4 Push-up (Chest to ground, elbows locked @ top) Pace is vicious, position is meticulous; A casual 4-minute conditioning piece is utterly useless.

Sprint start: Pop up from floor ("Floor to feet"), sprint, and drop/ repeat

Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. Have a back-up plan ready in order to transition immediately if necessary.