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(Specialty warm-up: 20 mace front pendulum, 5L, 5R 1-arm kettlebell swing) Sprint of 1/2 bodyweight in calories on Airdyne/ equivalent Same number in underhand bodyweight row 1/2 bodyweight: Exactly 50% of what your body currently weighs. Check, don’t guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice. If training on your own, add a 50-calorie penalty for a stop, and a 25-calorie penalty for mind-whining. Underhand row: Done properly, this will likely require rest. When it is needed- based on position break or failed range of motion- keep it short and specific, and use it to reclaim highest standards. And, before and after- Skill work anything off the list below that was omitted (or needed more attention) last week: Kettlebell snatch (pistol grip, add and subtract of support hand) Horizontal pulling variations (mace press, seated/ rope, over-bar pulley, landmine, kettlebell row) "GYAOTG" variations and accessories (Rocking chair, Elevator, hip-up, front roll, back roll) Assess current performance, and address missing details (there are some... ). Add weight/ difficulty as appropriate to fact-check progress. Choose a few- not all- and thoroughly dissect; The deeper you dig, the more you will find. And then, “Time under tension”: 5 x :15 sec. bar hang (no drops- make it a challenge) + Minimum 50 excellent sit-ups (choose what you need... ) + Minimum 5 minutes movement-based cool-down: Assess/ address what you need, fix what you broke


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