(Specialty warm-up: 10 weighted walking lunge, 60 Mountain climber) 2 Sled drag (20 yd. each @ minimum BW- ideally 1+1/2 - 2 x BW) 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 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, 4 attentive, aggressive minutes of:
2 Straight jump (Down, up, down, up = 1)
4 "Floor to feet" (Hard, accurate hinge- attack the floor, and explode off of it)
4 Push-up (Scaled to ability- uninterrupted, powerful, accurate)