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(Specialty warm-up: 10 weighted walking lunge, 60 Mountain climber)

2 Sled drag (20 yd. each @ minimum BW- ideally 1+1/2 - 2 x BW)

2 Sled drag (20 yd. each @ 3/4 BW)

2 Sled drag (20 yd. each @ 1/2 BW)

20 Kettlebell push press @ 1/4 BW (5 x 2L, 2R OR 2 x 5L, 5R)

"Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement while you're attached to the sled. Sled pull is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy- and slow. Today, straps may anchor at waist, or at shoulders. There are advantages and disadvantages to both.

Push press: Lock out each rep for a minimum 1/1000, erring on the side of 3/1000...

Then, 4 attentive, aggressive minutes of:

2 Straight jump (Down, up, down, up = 1)

4 "Floor to feet" (Hard, accurate hinge- attack the floor, and explode off of it)

4 Push-up (Scaled to ability- uninterrupted, powerful, accurate)

Descending clock does not absolve us of positional responsibility or composure; Move hard, move well, and mind your mind while doing so! Note results; This will occur again.

And then, immediately:

20 calories Airdyne/ equivalent (with kettlebell in Goblet position– 25lb. W, 35lb. M)

40 Walking lunge (with same kettlebell- same position)

40 Walking lunge (unweighted)

20 calories Airdyne/ equivalent @ 100%

Airdyne (weighted round): Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy. Arms and legs today for the second sprint; Not one or the other. Thank you.

Lunge: Tall and tight; Unweighted does not mean soft, listless, or round.

And finally, "Time under tension":

20 Tipped-forward hammer/ mace squat (mechanics govern weight- keep it light)

6 x 10 low, hard hollow rock (maximum :20 sec. between)

2 minute hollow hold, same position (4 x :30 sec. if needed)


This odd, extremely difficult-but-simple squat variation is geared for positional reinforcement, isometric strength/ tension improvement, and likely unappealing self-awareness. If done correctly, this will be light, extremely challenging, and helpful; Put in what you expect to get out.

Hold: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If position breaks, reset quickly and continue.


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