(Specialty warm-up: 3L, 3R Kettlebell press, 3L, 3R kettlebell row, 5 burpee, 10 medicine ball throw)

50/50 Kettlebell press:

3 x 5L, 5R @ 50-60% of Turkish Get-up 1RM/ as heavy as possible in each set

5 x 1L, 1R @ same

Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position.

50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position.

Spare no expense moving the kettlebells into the rack position; Missed or lazy transitional lifts will detract from the primary lift. Position considered, weights should match on both sides.

Then, 5 rounds of:

3L, 3R Kettlebell bent-over row @ (up to) 1/2 BW

1 Sled drag (20 yd. each @ 1/4 BW)

5 Burpee

1 Sled pull @ same

5 Burpee

:15 sec. rest/ assessment

"Drag" = forward, and "pull" = backward. Hustle hard, breathe intelligently, and work like you want to be there; Rest is to be kept to :15 sec, unless you are waiting in rotation for a sled.

In that case, focus hard on the extra rest leading way to notable effort.

Note: Combining slow and hard with fast is, in our experience and opinion (and for both safety and optimization), only done in the order presented here: Heavy/ slow, fast, rest.

Kettlebell bent-over row: Each round is to be as heavy as possible for uninterrupted reps in non-negotiable, stationary "Good Morning" hinge position; Weight stays off the ground! No "bounce/ pull"!

Even in fatigue, the burpee should never become a wiggly, flailing mess; Move powerfully and attentively (you know... like you care what you're doing... ).

And then:

50 Mace 360 @ uninterrupted, scaled-to-ability (adjust direction and top-to-bottom hand position evenly, in any scheme you choose)

30 Medicine ball throw @ 10/ 12lb. W, 14/ 16lb. M

50 "Tall slam ball" @ same (use medicine ball, viciously throw to floor, catch on a high bounce above parallel)

Weights are moderate, pace should be vicious, position should be accurate. If designated weight creates a compromised position, adjust immediately and continue safely. As always, be sure to address and adjust will before blaming a shortcoming on skill.

Medicine ball throw/ "Tall slam ball": Listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.

Any of the movements above performed at a casual pace or with undisciplined positioning are a gimmick; Scale and apply pace and position to full ability, and destroy.

“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.

And finally “Time under tension”:

One-minute Farmer hold @ BW +

5 x 10 Mace front pendulum +

3 x :45 sec. full-effort, positionally vigilant hollow hold +

15 calories Airdyne/ equivalent

Farmer hold: This should be improving- While it should never be "easy" (you can always hold harder... ), both lift- stand- and landing should feel more confident and far less taxing.

Airdyne: Cool-down pace should look like 30-40% of max RPM.