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210:06

(Specialty warm-up: 5L, 5R kettlebell bent-over row, 10 reverse lunge w/ bumper plate, 10 'Tall slam ball'

Kettlebell bent-over row/ Barbell bent-over row:


5 x 5L, 5R @ scaled to ability


or

5 x 7 @ (up to) 75% of Pendlay row 5RM

Each begins, transitions, moves, and ends exactly the same as the other; Full stand-ups, hard, accurate hinges, full-ranges, and no bounce.

Then, 10 rounds of:

1 Sled pull @ BW

10 Reverse lunge @ 10lb. W, 15lb. M (bumper plate held high and hard- level with chest)

10 'Tall slam ball' @ scaled to ability


5 Push-up (scaled to ability/ varied as desired)


:20 sec. rest/ assessment

Work until the rest, and only exceed :20 sec. if a sled is occupied. 'Drag' = forward, 'pull' = backward. Full steps in reverse lunge! No knees in front of toes.

And then, "Time under tension":

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

15 Abmat sit-up @ 1/4 BW

15 15/1000 'Prison' Abmat sit-up

5 x 10 Hollow rock- low and hard


5 x :30 sec. hollow hold

15 cat/ cow stretch

15 calorie Airdyne/ equivalent cool-down

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