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(Specialty warm-up: 10 suitcase lunge @ (up to) 1/2 BW, 1L, 1R kettlebell halo + 5/1000 extension)

5 rounds of:

15 Kettlebell swing @ (minimum) 1/2 BW (uninterrupted, accurate, powerful sets govern weight)

10 Suitcase lunge + 2/1000 @ top (recommended) 1/2 BW + (increase if appropriate, decrease if it isn't... no wiggling, no "hipster posture")

5 Kettlebell halo - extension @ (up to) 1/4 BW (Today: 5 extension from one halo- this is a press, and pressing standards are expected)

5 Pull-up

5 Dip

(Up to) 1 minute rest/ assessment (take what you earn)

As always, position governs weight; Don't try to trick either, because ultimately, they will win. Pay attention, move with intent, and make progress. Also as always- Transitions are not rest periods. Hustle, and work until the rest. Please and thank you.

Scale lunge by round as needed- up or down; It is clearly visible and even easier to feel when lunge weight needs to change. Brace before you drop; During, is too late.


15 calories Airdyne/ equivalent

25 "Burpee from the bottom"

10 calories Airdyne/ equivalent

25 Straight jump

5 calories Airdyne/ equivalent

Pedal, move, jump, and transition like you mean it, and like you want to be here; In order for short conditioning drills to be truly effective in challenging and increasing our capacity, transitions cannot be rest periods. Arms and legs on the bike; Short sprints should be simple and mean- no gaming, no conservation efforts.

“Burpees from the bottom” simply begin and end with your chest on the floor. Move and reset with dexterity and intent; No wiggling, no wandering.

And then, “Time under tension”:

100 yd. Farmer walk (20 yd each @ minimum BW- 50% in each hand) +

5 x 10 Mace front pendulum @ heavy/ powerful enough to be useful +

15 calories Airdyne/ equivalent @ cool-down pace +

15 cat/ cow stretch

Farmer walk: Today, strategize weight based on two back-to-back uninterrupted trips (this will likely equate to 75% (2 intervals down) of your single-trip, 100 yd. top end)


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