(Specialty warm-up: 5 suitcase deadlift, 10 suitcase lunge @ (up to) 1/2 BW, 360 sit-up practice/ review) 5 rounds of: 5 Kettlebell suitcase deadlift + 5/1000 @ top of each lift 20 yd. Farmer carry (starts at top of 5th deadlift) 5 Chin-up (or, 5 3/1000 underhand bodyweight row as needed) 10 Push-up (Scaled to ability) 1 minute plank hold (starts at top of 10th push-up) :20 sec. rest/ assessment Carefully select weights that challenge both lift and hold- adjust by round as needed; Set-up, brace, and move like you mean it. Soft equals sketchy, and careless is useless; Focus, lock-in, don’t under-lift, and don't over-rest. If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks. Then: 50 Suitcase lunge @ (up to/ recommended) 1/2 BW + 20 calories Airdyne/ equivalent 20 360 sit-up Complete in order, and uninterrupted. If rest is needed, keep it short and specific (3 breaths/ :15 sec. or less) and taken only during lunge.
Standardize movement, standardize breathing, mind your mind; Every good rep should look and feel the same. Lunge: Position governs weight. If range changes, or mechanics break, adjust accordingly and continue safely. Airdyne: This is a sprint, not a jog. Drive forward, and empty the tank. Keep all limbs attached and active. 360 sit-up: If over one year attendance, switch directions in each rep. Everyone: Be sure to have balanced 10L, 10R upon completion. If 360 sit-up does not work (not- we do not like it... ) adjust to 50 V-up.
And then, "Time under tension":
25 Goblet/ Medicine ball squat @ 1/2 BW (break into several sets as needed)
25 "Prison" Abmat sit-up (keep 'em slow... ) + 5 x :15 sec. full- effort, hard, perfect hollow hold/ rock + 25 cat/ cow stretch
Abmat sit-up is any variation you choose, and adjusted between them as desired. Mind position and mechanics, and draw value. Keep rest to :15 sec. or less, no more than twice. You may intersperse 5/1 with sets of hollow rock if desired. Timed hollow: Hold hard, and do not let up during :15 sec. round; Address each interval as if it were the only one of the day. If position breaks, be aware of where and when, but stay in the hold; There is value to that.