Multiply your bodyweight x 5 and use as few heavy 1-arm kettlebell Thrusters as possible to reach the weight.
Attempt to move as much as possible in each lift, rest as needed, and complete the drill in as few quality reps as possible. (Ex. Total weight: 1,000. Lifts 1, 2, 3, 4: 79lb. = 316. Lifts 5, 6, 7, 8: 62lb. = 248. Lifts 9, 10, 11, 12: 55lb. = 220. Total: 1,100)
Then:
:90 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
:60 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
:30 sec. double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)
12 Overhead Abmat sit-up/ 15 “Prison” Abmat sit-up
Choose sit-up variation that poses the largest challenge yet allows for the best position. Each and every kettlebell drop to the floor during rack hold = 10 medicine ball shuttle run + 20 front roll.
Our overhead Abmat sit-up features a dowel locked-out in the snatch/ OHS position. If it moves in front of or behind your head at any point, rep does not count. In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout both variations.
And then:
6 x 2 Broad jump + box jump ladder
Challenge distance in broad jump and height in both box 1 and box 2 of the ladder. Today: Perform a broad jump, make an organized landing, and jump on to first box. The return to the floor between box 1 and box 2 is dynamic and features no pause. Stand tall on second box, repeat sequence, and then rest between 2-rep sets (1 broad jump + box 1 + box 2 = 1 rep).