(Specialty warm-up: 5 double kettlebell front squat, 10 slam ball)
Front squat/ Double kettlebell front squat:
1 x 5 @ 50-60% of front-loaded squat 2RM
5 x 7 @ (up to) 75%/ scheme-appropriate weight Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and execution always govern weight; Braced neutral torso and below-parallel level-change are never suggestions.
Also remember: Where/ how the weight is loaded, is far more important than what the weight *is*; Use whichever tool allows for the most weight in the best position. It may be a barbell, and, it may not be.
Then, 10 minutes of:
10 Slam ball/ 15 "Tall slam ball" @ (up to) 20lb. W, 25lb. M
10 Bodyweight row (Any hand position, any anchor- vary as desired, but quickly... )
There is no designated rest here; When it is needed- not, every time we want it-, keep it short and focused (3 breaths or less). Provided you have your tools handy, switch between standard slam ball and "Tall slam ball" by round as desired.
“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ballapply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.
And then, as quickly as possible:
50 Jumping pull-up
Pace does not change range; Move quickly, and with matching quality. Mitigate fatigue by breathing intelligently throughout. Safety considered, there is value to making yourself move in simple conditioning drills. These are "attached to the anchor" jumping pull-ups; Conditioning focus, not strength focus (in which we would encourage/ accept jumping up to reach an anchor above you... )
And finally, “Time under tension”: Weighted hollow hold @ 15lb. W, 25lb. M + 15 cat/ cow stretch, like you mean it + 15 calories Airdyne/ equivalent @ cool down pace Hollow hold: Today, bumper plate or dumbbell are held directly over chest/ as-needed towards hips. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.