(Specialty warm-up: 30 mountain climber, 5 box jump w/ bumper plate, 10 medicine ball throw) Kettlebell floor press: 10 x 3L, 3R @ scaled to ability, adjusted by round as needed Tracking hand is not a suggestion. Be sure the pressing arm begins vertical, and with tricep flat on the floor- 90' angle- wrist is straight, and chest is broad and braced! Check your work, and scale to full ability. Then: 3 minute sled pull/ drag (20yd. each @ BW) "Drag" = forward, "Pull" = backward. Accumulate as much distance as possible in three minutes, strategizing wisely and taking as little rest as absolutely needed. End the designated time balanced between forward and backward trips (pay attention to how long you have left... ). And then: Box jump @ 10lb. W, 15lb. M (use bumper plate): 5, 5, 5, 5, 5, 5 Height increases in each set (denoted by commas). Start challenging, and end even moreso- while also considering/ assessing the toll the sled has taken. Jump well, powerfully, and safely. Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment. And then, with a partner, 5 rounds of: 10 Abmat medicine ball pass @ 10/12lb. W, 12/16lb. M (10 = 10 each) 10 Medicine ball throw @ same (10 = 10 each) 5 Inchworm 100 Jumprope Transition seamlessly and aggressively. **Medicine ball variations are performed together, inchworm and jumprope are performed separately**; Hustle through, earn your extra rest. Next round starts when last partner hits 100 jumprope. If training on your own, work until jumprope is completed, and take :15 sec. rest as soon as it is. Transitional details: Attempt to not touch the ground with your hands from the beginning of the round until starting the inchworm. If training on your own, medicine ball is held at chest during bottom of sit-up, and extended as close to overhead as possible in the transition to sitting. Thank you. And finally, "Time under tension": 25 "Prison" Abmat sit-up (slow, accurate... like it's important) + 15 Abmat sit-up @ (recommended) 1/2 BW + 15 calories Airdyne/ equivalent @ cool-down pace
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements.
"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.