(Specialty warm-up: 3L, 3R kettlebell swing clean + push press, 5L, 5R kettlebell row)

15 minutes of:

Kettlebell swing clean + push press

Weight is self-scaled, and may change as desired/ needed during designated time. Suggested switch is 3L, 3R, with no more than 5L, 5R.

1L, 1R may be used, if transitions are practiced, powerful, and accurate. Descending clock does not change expectation of quality, or shorten range of motion.

At each 5-minute mark, and when time expires: Clock stops, 3 excellent pull-up + 1 chin-up + 5/1000 hold @ top are completed, and work resumes (9 total pull-up, 3 total chin-up + hold). Hustle, demand full range of motion, and make progress. Or, I guess, don't.

Then, attentively:

5 x 3L, 3R Kettlebell bent-over row @ scaled to ability/ scheme-appropriate, adjusted by round as needed

Bent-over row stands all the way up (essentially a one-arm, Pistol grip deadlift), braces, and descends into a hard, perfect, square-backed Good Morning position; Weight does not touch the ground until the set is over! Back flat, chest broad, and no bounce!

And then, as quickly as possible:

100 Mace front pendulum @ 10/12kg. W, 12/14kg. M

Attempt no drops to the ground; If rest is needed, decelerate the mace and keep it in-hand/ on your body. Make this extremely simple drill extremely difficult. Or... don’t.

Reminder: Adjust top-to-bottom hand as desired, but evenly. Yes, it matters. Thank you.

And then, “Time under tension”:

100 yd. Farmer walk @ BW (50% in each hand) +

Plank hold @ minimum 1/2 BW*** +

15 dowel partial pull-over

Farmer walk: If previous outing was performed uninterrupted, congratulations; Increase one interval this time through.

If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add more weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.

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.