Match pace with the quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods.

Hunt the work, don’t attempt to avoid it. Transition quickly, move aggressively and don’t stop for more than a quick breath.

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

Tire smash: In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity.

Set-up, bracing, order of operations, and violence of action will all equally govern the success of this drill.

Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

Pace does not change the range of motion or mechanics of movement. Breathe deliberately, hustle with quality, and finish quickly.

Fight for sound position, remember that efficiency and focus mitigate fatigue, and work hard.

Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.

Strong set-up, specific timing, and non-casual application of power will make this drill.

If set requires interruption at chosen weight, make a minor adjust and complete next set uninterrupted.

Transition seamlessly from one movement to the next.

This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.

No lazy hollow rock, no soft squats, no wiggly pull-up.

Pace is not a substitute for position, even in simple movements.

Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

Today, the 5th slam ball ends at chest-level and is propelled as far as possible (using an offset stance as in our medicine ball throw) and chased immediately.