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(Specialty warm-up: 20 mace front pendulum (heavier), 10 mace 360, jumprope selection + 50 jumprope) As quickly as possible: Sprint of 1/2 bodyweight in calories on Airdyne/ equivalent Double bodyweight in jumprope (Ex: 150lbs. = 300) 1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to 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. Before and/ or after completion of above, “Odd Lifts” skill work: Attentive practice in “Odd Lifts”: Less-frequent kettlebell lifts, mace lifts and swings, and sledgehammer. Sledgehammer: 2-hand tire smash, hand-to-hand tire smash*, 1-hand tire smash** Mace: Front pendulum, back pendulum, back pendulum + pull-over, overhead press, front press, 360, 10-2**, varial** Kettlebell lifting: Wall-ball substitute, hand-to-hand variations, Figure-8 + flips** Sloppy, soft, or too light to be useful, and anything in this category is time better spent doing something else. Address and adjust details, add weight/ difficulty, make progress. Or, don’t. So: Under the eye of a qualified trainer (or, referring to our Movement Library) address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Start with the introductory progression of each movement, and move forward as position and proficiency dictate. Embrace the details, and they will improve. Fight them, and they will fight back… *If standard tire smash is accurate, powerful, and consistent, this is useful; If it is not, it is not. **If you have not demonstrated *serious* proficiency in the beginner and intermediate realms, these variations are not on the table. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.

And then, “Time under tension”: 25 Kettlebell Good Morning @ self-scaled and challenging (5 x 5) + 3 x 5 Kettlebell Sumo deadlift + 50 1-arm and/ or Hand-to-hand kettlebell swing @ moderate, accurate, violent (5 x 5L, 5R) Kettlebell swing: This is skill work, dexterity practice, and cool-down. Check in, hold the standards, and improve.


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