(Specialty warm-up: 3L, 3R kettlebell row, 5 box jump w/ bumper plate, 10 reverse lunge w/ bumper plate) Kettlebell bent-over row: 1 x 9L, 9R @ (up to) 1/4 BW 1 x 7L, 7R @ (up to) 1/2 BW 3 x 5L, 5R @ as heavy as possible 3 x 3L, 3R @ (up to) 1/2 BW If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted; This project will require reflection, observation, and scaling to ability. When scheme is listed as “1 x 7L, 7R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. **If designated bodyweight percentages are "easy", hold 3/1000 in a hard, perfect position at the top of each rep. Kettlebell bent-over row: Movement is completed in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"! Today: Perform 7 kettlebell deadlift @ BW and 3 pull-upimmediately following each set of row, and rest up to 1 minute after three movements are complete. Then: 15 Box jump @ (minimum) 25lb. W, 35lb. M (use bumper plate, increase as desired) 15 Box jump @ 15lb. W, 25lb. M 30 Box jump (unweighted, intelligent increase in height) 50 Reverse-lunge box jump Rest up to :30 sec. between sets, and safety considered, attempt no rest during. Mechanics (start, transition, and finish)govern both weight and height; There is no value to soft, disorganized power movements. Set-up and reset hard, and jump like you mean it. Or, don't. Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a bumper plate) can require some adjustment. Additionally- Please always consider trajectory when jumping- especially when adding height to a jump! Too close to the box is just as sure to create dysfunction as too far from the box, or too wiggly when initiating the jump! Height increases, distance from the box also increases. Thank you. Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. And then, "Time under tension": 10 30/1000 "Prison" Abmat sit-up (top-to-bottom, and back, should take a minimum of 30 seconds) 2 x max-duration full-effort hollow hold +

15 calories Airdyne/ equivalent @ cool-down pace +

15 cat/ cow stretch