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(Specialty warm-up: 5L, 5R kettlebell row, 5 rocking chair, 30 mountain climber) 5 Sled drag (20yd. @ BW) “Drag” = forward, “Pull” = backward. Today, load a sled with your full bodyweight (if in doubt, guess high), and move uninterrupted for 5 x 20 yd. trip. Then, 2 attentive, aggressive rounds of: 5L, 5R Kettlebell bent-over row @ (up to) 1/2 BW 10 Rocking chair @ 1/4 BW 5L, 5R Kettlebell bent-over row @ (up to) 1/2 BW 10 Elevator sit-up @ 1/4 BW If designated weight creates compromised positions, adjust accordingly and continue safely; That being said, "extreme difficulty" does not qualify as a "compromised position". Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! And then, as quickly as possible, 5 rounds of: 10 Push-up 5 Bodyweight row 5 "Floor-to-feet" + broad jump (1 + 1 = 1) 150 Jumprope Simple, steady hustle. Demand position, violence of action, and composure; Lazy, soft, inattentive versions of any of these movements are next-to useless. Scale push-up to full ability (up or down) in each round; Range of motion and sound position are never suggestions. "Floor-to-feet" + broad jump: This is a minor language change from "Burpee broad jump", and an overdue one. This should remove any questions in combining these movements, and should also eliminated any standing up, outside of the in-jump extension. Please let us know what you think/ find! Thank you. Reminder in a movement-heavy day: Please do not accept sub-standard ranges, positions, composure, or pace- of yourselves, or others; If you're receiving this email, you very much know what you're doing. Do it. If standards shifted with the tides, they'd be called something else. Thank you. And finally, "Time under tension": 15 15/1000 "Prison" Abmat sit-up + 15-calorie Airdyne/ equivalent sprint (Timed) + (Immediately off bike) 5 x :20 sec. hollow hold, each interval ending with a rocking chair to standing + 15 calories Airdyne/ equivalent @ cool-down pace 15 cat/ cow stretch

"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.


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