(Specialty warm-up: 5L, 5R Kettlebell row, 10L, 10R Around-the-body pass)

Kettlebell bent-over row:

3 x 3L, 3R @ as heavy as possible in each

3 x 12L, 12R @ 50-60% of above

Bent-over row stands all the way up (essentially a one-arm, Pistol grip deadlift), braces, and descends into a hard, perfect, square-backed Good Morning position; Weight does not touch the ground until the set is over!

Then, all at scaled-to-full-ability/ scheme-appropriate weights:

3 x 12L, 12R Pistol grip/ canted one-arm kettlebell swing

3 x 12L, 12R Kettlebell Around-the-body pass(L to R transition happens as Figure-8)

3 x 12 Hand-to-hand kettlebell swing

60 Kettlebell Figure-8

Complete each before moving to the next. Unless high-level proficiency is present in all movements, there should be several weights used for this drill; If you believe you have completed a set too light, within the boundaries of sensibility, omit it and repeat until you get it right.

Outside of the Around-the-body pass, each and every one of these reps should feature the same accurate, powerful, aggressive hinge position.

And then:

12 x 3 Partial pull up

Alternate between pull-up (overhand), 50/50 grip (left), 50/50 grip (right), and chin-up (underhand) in each set. This is both "puller builder" and also deficiency diagnostic; It is very likely one of the four positions will come up far shorter than the others. Listen to what it's telling you.

No matter your proficiency or skill level in pull-up- newest beginner to heavy weighted singles- this drill should be challenging, telling, and helpful.

And finally, "Time under tension":

5 x :15 sec. Plank hold @ 1/2 BW

15 "Prison" Abmat sit-up (harder, not faster)

15 dowel partial pull-over (like you mean it)

15 cat/ cow stretch