(Specialty warm-up: 5 Kettlebell suitcase deadlift, 5 kettlebell suitcase lunge (different weights), 2L, 2R kettlebell halo + extension)

8 rounds of:

6 Kettlebell suitcase deadlift

2 Kettlebell suitcase lunge (at top of 6th deadlift)

2L, 2R Kettlebell halo + 2/1000 extension

6 10/1000 Push-up (slow, hard, and accurate)

:30 sec. rest/ assessment

Lunge will (and should) govern deadlift weight; Brace hard- before, not during- and stand tall. This will be a great level-change diagnostic, as well as excellent work.

Adjust all weights by round- either up or down- as position and familiarity dictate. No soft reps, no lazy lifts. Please and thank you.

Then:

60 Walking lunge @ 25lb. W, 35lb. M (carry anything you please, scaled to your full ability, in any sound position except a back rack)

20 Bodyweight row- overhand, barbell

20 Lunge @ 25lb. W, 35lb. M (stationary- same tool and carry position)

20 Bodyweight row- anything but overhand, barbell

20 calorie Airdyne/ equivalent sprint

Short, specific rest in the walking lunge set, and anti-rest in the rest. Mind mechanics, accept no slop, and omit anything not up to our high standard. Please and thank you.

And then, quickly and accurately, 4 rounds of:

20 Lunge (unweighted but not un-braced- weakest variation identified above)

200 Jumprope

20 Hollow rock- low and hard

No designated rest here; If needed to ensure quality, keep it short and specific (3 breaths or less).

And finally, "Time under tension":

15 Kettlebell Good Morning/ Suitcase Good Morning +

15 Airplane push-up +

25 "Prison" Abmat sit-up +

Hollow hold @ 15lb. W, 25lb. M +

15 cat/ cow stretch

Listen to what the training day/ week told you, in the "Time under tension" portion; Especially on Saturdays. Development/ reinforcement/ diagnostic. Thank you.