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190:04

(Specialty warm-up: 5 Kettlebell high pull + Goblet catch, 2L, 2R kettlebell halo + extension (heavier), 5 "Floor to feet")

5 rounds of:


5 Kettlebell high pull + Goblet squat (1 + 1 = 1)


10 Mace 360 @ (minimum) 8kg. W, 10kg. M


15 Bodyweight row (Any hand position, any anchor)

5 Chin-up

:15 sec. rest/ assessment

Each round of kettlebell lift and mace 360 should be as heavy as possible. Adjust -up or down- by round as needed.

Kettlebell high pull + Goblet squat: Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Brace, squat, stop, and re-trace steps to the ground. Adjust weight by round as position and execution dictate.

Then, 5 rounds (or 10 minutes) of:

30 "Prison" walking lunge

15 Push-up

3 "Depth charge"



“Prison” variation features both hands on back of the head, and elbows pointed to the sides. If that position loses integrity, rest briefly, find it, and continue.



Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. 10 + 1 = 1.

Safety considered, goal should be completion of task, never running out the clock; A descending clock in a completable, properly strategized training piece is a mercy killing, not an intended endpoint.

And then, 5 rounds of:

5 calories Airdyne/ equivalent


:20 sec. @ 40-50% of max RPM

No visible change in effort is expected, or will be accepted. Breathe, focus, hustle; Short-duration conditioning must be vicious to be valuable.


And then, “Time under tension”:

5 Kettlebell Sumo deadlift + 5 tipped-forward Sumo squat(these will be very different weights, but same low-and-mid-body position) +

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

15 Kettlebell swing @ 1/2 BW +

15 calories Airdyne/ equivalent +


15 cat/ cow stretch

If designated kettlebell swing weight is not appropriate as thorough positional reinforcement and cool-down, adjust accordingly (under 3 months: 1/4 BW).

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