(Specialty warm-up: 5 suitcase deadlift, 10 suitcase lunge @ (up to) 1/2 BW, 360 sit-up practice/ review)

5 rounds of:

5 Kettlebell suitcase deadlift + 5/1000 @ top of each lift

20 yd. Farmer carry (starts at top of 5th deadlift)

5 Chin-up (or, 5 3/1000 underhand bodyweight row as needed)

10 Push-up (Scaled to ability)

1 minute plank hold (starts at top of 10th push-up)

:20 sec. rest/ assessment

Carefully select weights that challenge both lift and hold- adjust by round as needed; Set-up, brace, and move like you mean it. Soft equals sketchy, and careless is useless; Focus, lock-in, don’t under-lift, and don't over-rest.

If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.

Then:

50 Suitcase lunge @ (up to/ recommended) 1/2 BW +

20 calories Airdyne/ equivalent

20 360 sit-up

Complete in order, and uninterrupted. If rest is needed, keep it short and specific (3 breaths/ :15 sec. or less) and taken only during lunge.

Standardize movement, standardize breathing, mind your mind; Every good rep should look and feel the same.

Lunge: Position governs weight. If range changes, or mechanics break, adjust accordingly and continue safely.

Airdyne: This is a sprint, not a jog. Drive forward, and empty the tank. Keep all limbs attached and active.

360 sit-up: If over one year attendance, switch directions in each rep. Everyone: Be sure to have balanced 10L, 10R upon completion.

And then, "Time under tension":

10 Kettlebell Sumo deadlift @ accurate, useful +

10 Sumo squat @ heavy enough to demand compliance +

25 "Prison" Abmat sit-up (keep 'em slow... ) +

5 x :15 sec. full- effort, hard, perfect hollow hold/ rock +

15 cat/ cow stretch

Sumo variations: As the process continues, improvement should be noted in not only themselves, but in the ability to recruit power into and out of all phases of nearly every level-change movement. There is little purpose to an "easy", positionally casual, accessory.

Abmat sit-up: Mind position and mechanics, and draw actual value.

Keep rest to :15 sec. or less, no more than twice. You may intersperse 5/1 with sets of hollow rock if desired.

Timed hollow: Hold hard, and do not let up during :15 sec. round. If position breaks, be aware of where and when, but stay in the hold; There is value to that.