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156:03

(Specialty warm-up: 3 double kettlebell swing clean, 10 walking lunge @ 1/4 BW)


30 Double kettlebell front squat @ (minimum) 1/2 BW (essentially as heavy as possible for 6 x 5... )

6 Sled drag/ Pull (20 yd. each @ BW- alternate as desired)

90 Walking lunge @ 15/ 25lb. W, 35/ 45lb. M (use bumper plate, hold in front of chest, not sagging at hips)

Squat: Pay close attention to the put-downs just as much as the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.

If designated weights create a compromised position or impact range of motion, adjust accordingly and continue safely.

“Drag” = forward, “Pull” = backward. Short, specific rest as needed to ensure quality; Finish having completed 3 drag, and 3 pull; Adjust between them as desired.

Lunge: Posture practice; Brace before you drop, drive shoulders back as you step forward. Straight lines, no curves.

Rest at least 3 minutes, then:

30 Push-up

30 calories Airdyne/ equivalent

Intelligent, calibrated breathing, and furious pace, remembering that speed is never a substitute for form (or range). Attempt to keep your most-recent 15-calorie pace throughout the Airdyne sprint.

And then, 3 aggressive minutes of:



3 Pull-up


3 Push-up



Even with a descending clock in play, range of motion and mechanics do not change. Challenge yourself in both hustle and focus, and achieve optimal work from both a pace and positioning standpoint. "Work in a phone booth".


And finally, “Time under tension”:


15 Tipped-forward mace/ hammer Sumo squat (low enough, but not too low... Sumo and regular squat are valuably different) +


10 x :15 sec. hollow hold/ rock + stand-up +


15 calories Airdyne/ equivalent (cool down) +


15 dowel partial pull-over +


15 cat/ cow stretch

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.

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