(Specialty warm-up: 5L, 5R Kettlebell row, 5 rocking chair, 10 straight jump- like you mean it) Kettlebell row: 3 x 5L, 5R @ heavy, organized, powerful Assess and adjust by round as needed; As with the barbell, insist on a sound and accurate hinge position throughout the entire lift and descent. Just because we can manage to row from poor position, does not mean we should; Use bracing, timing, and understanding to move the weight we want to. If with all boxes checked the weight does not move correctly, that simply means it is too heavy. Especially when the directive is heavy, there is never any downside to anchoring the kettlebell row. Then, attentively and aggressively: 10 Tire flip 50 Kettlebell swing @ (minimum) 1/2 BW (Today, 20 + 20 + 10 is the only partition option- select weight accordingly) 50 Rocking chair @ (up to) 1/4 BW (use safest, heaviest implement) 50 calories Airdyne/ equivalent (Either arms and legs throughout, OR legs-only in 5-calorie intervals. Those are the two options.) If recommended weight creates compromised positions, adjust accordingly and continue safely; That being said, “extreme difficulty” is not a “compromised position”. When rest is needed during kettlebell swing or rocking chair, keep it short and specific (3 breaths or less/ :15 sec.). Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. No suitable tire? 1 kettlebell deadlift/ suitcase deadlift @ BW (or above) + 3 'Floor to feet' = 1 rep. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. And then, skill work: Kettlebell Pistol-grip hand positions and transitions (Swing, clean, snatch) Mace 360/ 10-2 Kettlebell: Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Snatch: Start with our introductory progression (one-arm swing, one-arm swing + half high-pull, snatch = 1 rep), practice standard hand position, pistol-grip hand position, stacked-grip hand position. Mace: Start with the basic handling and intro positions, and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. And finally, "Time under tension": 5 x :20 sec. "Prison" Abmat sit-up + 10 x :10 sec. hollow *rock*, each interval ending with a rocking chair to standing + 15-calorie Airdyne/ equivalent sprint (Timed- today, 2 x, with :30 sec. between each) + 15 calories Airdyne/ equivalent @ cool-down pace

"Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.