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(Specialty warm-up: 10 kettlebell halo + 2/1000 extension, 5 weighted rocking chair, 50 mountain climber)

Mace front pendulum:

20, 10, 10, 10- 10

Weight increases when denoted by commas, and then remains the same for a strong 2 x 10 (denoted by dashes). Begin at a moderate, challenging weight and end as heavy as possible for a parallel-with-the-floor 10 reps. Each set should be difficult, violent, and positionally sound. You will not force this, and perform it well; Mechanics, and momentum, are certain to lead this dance.


10 Sled drag/ pull (20 yd. @ BW)

“Drag” = forward, “Pull” = backward. Today, alternate drag with pull each trip, totaling 5 of each. If bodyweight does not seem like a challenge for 10 x 20 yd. trips, congratulations.

Move harder, and make it one.

Then, attentively and aggressively, 6 rounds of:

4 Kettlebell halo + extension @ self-scaled, adjusted by round as needed

2 Pull-up

2 Chin-up

2 Dip

4 Inchworm

:20 sec. rest/ assessment

All movements are scaled to full ability in each round; Put in what you expect to get out, while also assessing and adjusting accordingly after having done so.

Keep rest to designated placement/ duration, and remember that speed is never a substitute for form (or range of motion).

And then:

Sprint of 1/4 bodyweight in calories on Airdyne/ equivalent (200lbs? 50 calories.)

Same number of rocking chair @ (minimum) 15lb. W, 25lb. M

Same number of Abmat sit-up @ 1/4 BW

1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low.

Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop.

If you stop: Exit the bike, next person starts, you re-start from the beginning- no matter where you were in the process. Mind your mind, complete the task; Finishing spent is far better than starting twice.

And finally “Time under tension”:

One-minute farmer hold @ minimum one interval above BW+

5 x 15 reps Hollow rock (maximum :20 sec. between sets) +

15 calories Airdyne/ equivalent @ not fast, not lazy


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