05:05

(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel) 30 Mace shovel @ (minimum) 10kg. W, 12kg M 30 Mace 360 @ (minimum) 8kg. W, 10kg. M 60 Mace front pendulum @ (minimum) 12kg. W, 14kg. M 60 Tire smash @ 6/ 8lb. W, 10lb. M

OR, considering current skill level/ equipment access:

30 Kettlebell deadlift @ scaled-to-ability for 3 x 10 30 Kettlebell halo @ (up to) 1/4 BW 60 1-arm kettlebell swing @ (up to) 1/4 BW (6 x 5L, 5R) 60 "Tall slam ball" @ (up to) 12lb. W, 16lb. M

Complete movements in order listed. Switch sides/ direction as desired, being sure to match left-to-right at set-end. Focus on mechanics, mind your mind, and move with intent.

Minimum: The baseline we have established through practice and observation. It is certainly not a demotion to work *at* it, but we should aspire to exceed it.

Note: Unless there’s money on the line, position and execution always govern weight/ output. If tire smash is a wiggly, flailing, un-powerful mess, it is immediately adjusted to 1-arm kettlebell swing.

“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.


Then: 25 Rocking chair @ (up to) 35lb. W, 45lb. M (use whatever you can move safely and efficiently) 25 calories Airdyne/ similar (Immediately into) 5 aggressive minutes of: 5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate) 5 calories Airdyne/ similar Strong, steady breathing and constant movement; Complete 25/ 25, and then hunt the 5 minutes. Accumulate as many total reps/ calories as possible. If training in a group, and interspersing riders on the bikes creates traffic jams, don’t do it. Wait until someone is done, savor the rest, and use it as fuel to move faster. And then, immediately: 10 Pull-up 30 calories Airdyne 300 Jumprope 30 Airplane push-up 10 Pull-up Airdyne and jumprope: Sprint, not a jog. Pull-up: Short rest as needed to keep range of motion full, and quality high- No wiggling. Use assistance as needed; Scaling is only a compromise if we concede position, or effort. Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. If expected range/ mechanics cannot be met, prop them up, and touch your chest to the prop! And finally, “Time under tension”:

15 Kettlebell Good Morning @ (up to) 3/4 BW (3 x 5, or 5 x 3 as needed) 5 Push-up + 10 Airplane push-up +  (Timed) 15-calorie Airdyne sprint + 50 hollow rock @ 15lb. W, 25lb. M (attach hands, or use light plate) + 25 calories Airdyne @ cool down pace Airdyne: Cool-down pace should look like 30-40% of max RPM.

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