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(Specialty warm-up: 5L, 5R Kettlebell row, 10 medicine ball throw, 50 mountain climber) 1 Sled drag (20 yd. @ (up to) 2 x BW- as heavy as possible) 1 Sled drag (20 yd. each @ (up to) 1+1/2 BW) 1 Sled drag (20 yd. each @ BW) 1 Sled drag (20 yd. each @ 3/4 BW) 5 Sled drag (20 yd. each @ (up to) 1/2 BW) "Drag" = forward, "Pull" = backward. Rest as needed between sets (no more than 2 minutes). If designated/ chosen weight refuses to move, adjust as little as necessary and demand again. Weight is governed by consistency; One - two - maybe three quick stops in the heavy sets- great. More- too heavy! Then: 10L, 10R Kettlebell row :20 sec. rest 2 x 5L, 5R Kettlebell row :20 sec. rest 5L, 5R Kettlebell row 50 "Tall slam ball" @ (minimum) 12lb. W, 16lb. M 50 Push-up/ Airplane push-up 50 Abmat sit-up (first 25 as true "Prison" Abmat, last 25 @ (minimum) 15lb. W, 25lb. M Weight for kettlebell row is self-scaled, and should allow for challenging, interrupted sets. Attempt no rest outside of designated durations; If needed, keep it short and specific. Push-up reminder: Range and mechanics, do not change. If finding the floor and locking at the top become unsustainable/ "impossible", scale accordingly. And then:

100 Medicine ball throw @ (up to) 16lb. W, 20lb. M Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank. If no suitable wall is available, perform as "Tall slam ball", with all coordinating details in-play; Only thing different, is direction of force. And finally, "Time under tension': 15 Sumo squat @ accurate, challenging 50 Hollow rock (hands touching lower legs) 5 x :15 sec. bar hang/ partial pull-up 15 cat/ cow stretch 15 calorie Airdyne/ equivalent cool-down


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