11:03

(Specialty warm-up: 5L, 5R kettlebell row, 10 lunge, 5 organized burpee) Kettlebell row:

1 x 5L, 5R @ 50% of heaviest previous lift 7 x 3L, 3R @ as heavy as possible in each Rest reasonably between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and execution (including range of motion) always govern weight, and each lift should be addressed with intent to injure.

We have observed lots of short pulls on heavy kettlebell rows lately; If elbow is not well-past your back at the top of the pull, the effort is too light, or the weight is too heavy.

Additionally- if you tend to stand to pull the weight, please perform all rows anchored (two kettlebells side-by-side; one anchors, the other rows). Today: Perform 3 Inchworm and 1 pull-up + 5/1000 @ top immediately following each set of row, and rest as needed after the three movements are complete.

Then, as quickly as possible, 3 rounds of: 21 "Tall slam ball" @ 8/10lb. W, 12/14lb. M 14 Lunge (stationary) @ 15lb. W, 25lb. M (use bumper plate) 7“Burpee from the bottom”… from your back

Move and transition with intent; Hunt, don't hide. No designated rest here; If you take it, the goal should be to end it.


Quickly does not mean messy; Today, or ever. Pace does not alter position; Today, or, ever. Hustled, not hurried.


“Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the drill today involves beginning and ending each rep on your back. Roll, move, and reset with dexterity and intent. No wiggling; Move and transition hard.

And then, “Time under tension”: 200 yd. Farmer walk (20 yd each @ (up to) BW- 50% in each hand) + 15 calories Airdyne @ cool-down pace + 15 cat/ cow stretch Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

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