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175:06

(Specialty warm-up: 20 mace front pendulum, 5L, 5R 1-arm kettlebell swing)

Sprint of 1/2 bodyweight in calories on Airdyne/ equivalent


Same number in underhand bodyweight row



1/2 bodyweight: Exactly 50% 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 your task; Finishing spent is far better than starting twice.

And, before and after- Skill work anything off the list below that was omitted (or needed more attention) last week:



Kettlebell hand-to-hand timing and transitions (find what you're missing... there is always something)


Kettlebell snatch (pistol grip, add and subtract of support hand)


Horizontal pulling variations (mace press, barbell row/ bent-over row, kettlebell row/ bent-over row, bodyweight row variations)


"GYAOTG" variations and accessories(Rocking chair, Elevator, hip-up, front roll, back roll, tripod headstand)



Assess current performance, and address missing details (there are some... ). Add weight/ difficulty as appropriate to fact-check progress. Choose a few- not all- and thoroughly dissect; The deeper you dig, the more you will find.

And then, “Time under tension”:

5 x :15 sec. bar hang (no drops- make it a challenge) +

Minimum 50 excellent sit-ups (choose what you need... no more than two) +


Minimum 5 minutes movement-based cool-down: Assess/ address what you need, fix what you broke

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