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(Specialty warm-up: 3 Kettlebell Good Morning @ minimum 1/2 BW) 7 rounds of:

3 Kettlebell Good Morning

7 Kettlebell deadlift (Up to) :30 sec. rest/ assessment Today, entire sequence is performed with one kettlebell- Heaviest 3-rep Good Morning governs weight in each round. If position breaks, adjust one interval down and continue safely.

Scale to ability, and adjust by round (up or down) as needed. If one suitably heavy kettlebell is not available, please perform (from the same hinge) in a suitcase position. Then, on a 5-minute descending clock: Perform as many full-range, quality chin-up as possible. Take short, specific rest as needed- focus on small, high-quality sets (no more than 5 reps per, unless proficiency truly allows). If/ once number reaches 50, remaining reps happen as L-chin up. This drill is much more focused on pulling than conditioning; If using jumping chin-up, ensure you are pulling as much as you possibly can, and jumping as little as you absolutely need to. An excellent strategy for this, would be to locate someone at a similar skill level, and alternate 1/1, or at most 2/2, with partner-assist. Stay moving, helping, or assessing. If chin-up is not likely to accomplish the mission, adjust to 3/1000 underhand bodyweight row. And then: 1 max rep set push-up 2 minute max calorie Airdyne/ equivalent sprint 1 minute rest 1/2 max rep set push-up 250 Jumprope 25 Goblet squat @ 1/4 BW Push-up: Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set. Even in a “max rep” set, quality still trumps quantity. Airdyne/ equivalent: Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous one-minute outing; Matching effort should go without saying. There is no designated rest between push-up and bike/ jumprope- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is value to making yourself move in simple conditioning drills. And finally, “Time under tension”: 5 x 10 Mace front pendulum @ heavy enough to be useful Plank hold @ minimum 1/2 BW OR Unweighted- uninterrupted (assess needs, and choose accordingly) + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round + 15 cat/ cow stretch If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes..


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