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(Specialty warm-up: 5L, 5R kettlebell front squat, 5L, 5R kettlebell row) 7 rounds of:

5 Double kettlebell front squat 5L, 5R Kettlebell bent-over row

Rest as needed between sets. Today, weight in both movements is self-scaled and should pose a significant challenge. If a set requires interruption, make as minor a weight adjustment as possible prior to the next.

Front squat: Remember that where the hands function best on our face is variable- the fact that they live there, is not. Torso position/ broad chest governs weight. We KNOW you can squat more for a few turtle-shell reps if they're down lower. Got it. That is a different game for a different day/ tool/ scheme. Fists on face; Height and width is governed by arm length. Please and thank you.

Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!

Reminder: “Scaled to ability” is not a statement or concept that should elicit a sense of relief; Quite the opposite. It should prompt attention and effort that walks the border of safety and self-destruction. Anything less will not lead to suitable progress.

Then, 7 minutes of:

7 Squat @ 25lb. W, 45lb. M (bumper plate held @ chest level)