(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.
And then, aggressively: 25 calories Airdyne/ equivalent (with kettlebell in Goblet position– 25lb. W, 35lb. M) 50 Walking lunge (with same kettlebell- same position) 50 Walking lunge (unweighted) 25 calories Airdyne/ equivalent @ 100% Airdyne (weighted round): Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy. (Unweighted round)Arms and legs today.
Lunge: Tall and tight; Unweighted does not mean soft, listless, or round. And finally, "Time under tension":
25 Tipped-forward hammer/ mace squat (mechanics govern weight- keep it light) 5 x 10 low, hard hollow rock (maximum :20 sec. between) 2 minute hollow hold, same excellent position (4 x :30 sec. if needed) This odd, extremely difficult-but-simple squat variation is geared for positional reinforcement, isometric strength/ tension improvement, and likely unappealing self-awareness. If done correctly, this will be light, extremely challenging, and helpful; Put in what you expect to get out. Hold: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If position breaks, reset quickly and continue.