(Specialty warm-up: 10 bench press @ 1/2 BW + 2/1000 @ top) Bench press:

1 x 5 @ 50% of 2RM, each with 3/1000 @ top 3 x 10 @ 65%, each with 3/1000 @ top 3 x 5 @ (up to) 65%, each with 5/1000 @ top Reasonable rest between sets, and no short-counts on the holds. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. Then:

25 Goblet squat @ (up to) 1/2 BW 50 Goblet squat @ (up to) 1/4 BW Take brief rest (3 breaths or less/ :15 sec) only as needed, and in no less than 5-rep intervals. Position and range of motion always govern weight, and below parallel is never a suggestion. In a slightly longer drill such as this, how we lift, attach to, and descend the weight will either help us, or hurt us. And then, as quickly as possible: Sprint of 1/4 bodyweight in calories on Airdyne Same number of underhand bodyweight row (Ex. 200lbs. = 50 row) 1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low. Today, arms and legs stay on the bike. You may "strategize" all-out sprints with a strong, consistent pace, but do not drag, and do not stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process.

Mind your mind, complete your task; Finishing spent is far better than starting twice. And finally, “Time under tension”: 25 Abmat sit-up @ 1/4 BW + 5 rounds of: 1/2 rocking chair (to floor) + 15 hollow rock + back to standing = 1 round + 15 dowel partial pull-over  Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.