(Specialty warm-up: 2L, 2R kettlebell swing clean + 5/1000 top, 10 rocking chair/ Elevator w/ bumper plate) Kettlebell swing clean: 10 x 1L, 1R @ as heavy as possible in each Lift - land- stand - stop - descend. If we can't control the weight at the top, and bring it safely back to the floor, the number doesn't count; We're not doing this for money, we're doing it for quality. Rest reasonably between sets, and assess previous lifts in order to govern the next. Reminder: Kettlebell swing clean occurs from a hard, accurate, powerful hinge; Useful singles demand both high-effort and above-average proficiency. As always- practice, address details, and earn the weight you intend to lift. Then, 5 rounds of: 5 Tire flip
10 "GYAOTG" 10 Push-up (scaled to full ability) 5 Dip (Up to) 1 minute rest/ assessment Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. **If a suitable tire is not available, adjust each round to 5 kettlebell deadlift @ (up to) BW immediately into 10 hard, accurate "Floor to feet". Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.Today, options are: Rocking chair, elevator sit-up, hip-up, or front roll. Alternate by round as desired. Push-up: If range or mechanics erode, scale by elevating the movement, not changing the standards. And then, "Time under tension": 25 "Prison" Abmat sit-up @ minimum 15/1000 each (slow on the way down, slow on the way up) + 25 Abmat sit-up @ 1/4 BW + 5 Push-up + 10 Airplane push-up + 25 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.