(Specialty warm-up: 10 dowel partial pull-over into back rack, 5L, 5R kettlebell back squat, 30 mountain climber)
10 x 3 @ scheme-appropriate, 3/1000 @ top of each If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted; 3 is 3 today, not 2 + 1, or 1 + 1 + 1. When scheme is listed as “10 x 3″, it always refers to “Sets” x “Reps”. Begin at moderate, challenging weights, and increase sensibly and strategically. Reminder: Position and execution- and safe, below-parallel range of motion- always govern weight. Attentive set-ups and re-sets, full range, and violence of action in each lift; Soft is sketchy, listless(especially when heavy) is dangerous.
100 yd. sled drag @ BW
Hustle in directional transitions- unless you have an unobstructed 100 yd path- and keep moving until you're done!
Short, hard steps- strong, stable midline. Drive through the belt/ straps; Don't slouch!
And then, 5 rounds of:
10 Goblet squat @ (minimum) 1/4 BW (standard, or "ass over teakettle")
10 Airplane push-up
100 Jumprope (hard and fast)
(Up to) 1 minute rest- take what you earn ”Drag” = forward, and “Pull” = backward. Set up all stations and equipment ahead of time so that each transition does not become a rest period.
And finally, "Time under tension":
5 x 10 Mace front pendulum @ challenging, powerful
Weighted hollow hold @ 15lb. W, 25lb. M +
15 “Prison” Abmat sit-up +
15 calories Airdyne/ equivalent @ cool down pace Hollow hold: Today, bumper plate is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.