23:02

(Specialty warm-up: 1L 1R light, perfect Turkish Get-up, 5L, 5R kettlebell row, jumprope selection) Turkish Get-up: 1 x 1L, 1R @ (up to) 50% of 1RM as 2-count 5 x 1L, 1R @ as heavy as possible in each set, pausing- not rushing Then: Kettlebell bent-over row: 5 x 5L, 5R @ challenging, scheme-appropriate, accurate Rest as needed between sets of both movements. Each rep of Turkish Get-up is strong, patient, and organized. If range of motion fails, or position breaks, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight. 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"! And then: 3L, 3R Turkish Get-up @ 50% of heaviest above 30 calories Airdyne 3L, 3R Turkish Get-up @ 40% of heaviest above 300 Jumprope 30 Walking lunge @ same 40% 300 Jumprope Turkish Get-up is always governed by position and controlled ability to pause, even when book-ended with other movements. If position breaks beyond what a 2/1000 pause will repair, adjust weight immediately and continue safely. No designated rest- if needed, keep it short and specific (:15 sec. or less).

And finally, "Time under tension": 5 x :20 sec. plank hold (or 1-arm plank hold, as proficiency allows) + 5 x :20 sec. rocking chair ("pop at the top" if possible- accumulate as many quality reps as possible) + 5 x :20 sec. cat/ cow stretch Intersperse as desired; This is active cool-down, which means position is prioritized miles ahead of pace.