4 rounds, with up to 2 minutes rest between each:
4 Kettlebell halo
8 Box step @ same
12 1/2 Halo kettlebell squat @ same kettlebell position, same weight
Position considered, all 24 reps are performed without weight traveling to the ground. Heaviest possible 4-rep halo dictates weight in each round (attempt to work at minimum 1/4 BW).
Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.
Then, 4 rounds of:
Partner drag:
4 trips “Leader” @ 20 yd. each
4 trips “Follower” @ 20 yd. each
Rest 1 minute
8 total trips = 1 round.
Follower: Drape a rope/ belt/ band around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.