(Specialty warm-up: 3L, 3R kettlebell push press, 50 mountain climber)

5 rounds of:

5L, 5R Kettlebell push press @ as heavy as possible in each round

5L, 5R Mace overhead press @ as heavy as possible in each round

3L, 3R Kettlebell floor press @ as heavy as possible in each round

(Up to) 1 minute rest/ assessment (of each weight chosen, in each variation)

Position and sound execution always govern weight, and “locked out”- vertically, horizontally, or anywhere else- always includes a rigid, organized stop of motion.

Adjust by round (up or down) as needed- Today, sets are to be uninterrupted, and each lock-out features a minimum 1/1000 once all movement has stopped.

Note: Outside of bracing and midline stability demands, and a straight, strong lock-out, these lifts/ weights are not the same. Do not consider one in your selection of weights for the others; Position and sound execution, aligned with 'scheme appropriateness', govern weight.

Then:

15 Sled drag (20 yd. each @ 3/4 BW)

“Drag” = forward, “Pull” = backward.

Complete as quickly as possible, strategizing wisely and taking as little rest as absolutely needed. If interspersing is needed, switch with an attentive, aggressive partner in either 3- or 5-trip intervals. Walk with them during their trips, and switch with urgency.

And then: 

15 calories Airdyne/ equivalent @ 100%

50 Hollow rock (weighted or unweighted)

10 calories Airdyne/ equivalent @ 100%

50 Hollow rock (weighted or unweighted)

Drive the bike viciously, and transition immediately; Take short rest during hollow rock to ensure quality (sets of no less than 10 reps), but take as little of it as possible.

And finally, “Time under tension”:

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

15 Abmat sit-up @ (up to) 1/2 BW +

15 "Prison" Abmat sit-up +

15 dowel partial pull-over/ "chicken wing" stretch 

Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.