(Specialty warm-up: 5 box jump w/ bumper plate, 10 walking lunge w/ same bumper plate) Dumbbell/ Weighted/ Increasing height box jump: 7, 5, 3, 3, 3, 3 Weight increases each set (denoted by commas). Begin at a moderate, challenging weight/ height and end as heavy/ high as possible; Each set should be difficult, violent, and positionally sound. Today, use whatever implement allows for heaviest weight in the best position. The choice today is weighted OR adding height- not both. If you have not practiced jumping with an implement, please do so thoroughly prior to beginning this drill. Jumping with something in-hand, due to taking arm swing out of the equasion, often takes some adjustment. Today, max weighed jump height is 20″ W, 24″ M. Stay tall and upright, and do not allow chosen weight to break posture/ unwind bracing in take-off or landing; soft equals sketchy. Then, 5 rounds of: 25 Goblet squat/ Medicine ball squat 5 Pull-up 5 breaths rest/ assessment (approx. :15 sec.) Today, perform strong self-evaluation in each round to ensure work to full ability; Adjust weight/ movement variation up or down as needed to accurately complement the designated scheme. Too heavy is too heavy, and too light is too light, but working "too hard" is not a real thing. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, "kicking", negative. No kip, no butterfly. And then, as quickly as possible: 100 Extended-arm walking lunge @ 10lb. W, 15lb. M (use bumper plate- if arms bend, reset, and straighten them... ) 50 Underhand bodyweight row 50 V-up (or 75 hollow rock, as skill level dictates) 25 calorie Airdyne (arms and legs) In order, uninterrupted, and attentively; Mind position, and push the pace. There is no value to casual "conditioning". If rest is needed, keep it short and specific (3 breaths or less/ :15 sec.). And finally, "Time under tension": 50 "Prison" Abmat sit-up + 5 x :10 sec. hollow *rock*, each interval ending with a rocking chair to standing + (Timed) 15-calorie Airdyne sprint (today, 2 x, with :30 sec. between each) + 15 calories Airdyne @ cool-down pace "Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.