(Specialty warm-up: 5 heavy kettlebell Good Morning, 5 broad jump, 5 suitcase deadlift @ BW) 200 yd. Farmer carry @ (minimum) BW Carry whatever, however, in the Farmer position. Kettlebells, dumbbells, sandbags, hex bar, dumbbells with ropes on them... Attempt as few drops as possible, and move in organized, attentive, aggressive position; Passive, slouchy carries are no more useful than soft, mispositioned lifts. Then, as quickly and violently as possible: 20 Tire flip OR 5 rounds of: 10 kettlebell swing + 5 "Floor to feet" Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. "Floor to feet" starts hard on the ground, explodes into a deadlift-worthy hinge, and then aggressively returns to the floor. There should be nothing easy or casual about this simple drill. And then, skill work: Kettlebell snatch (from floor and/ or swing)
Windmill (Top and bottom-arm, and, as appropriate, both)
Horizontal pulling variations (mace press, seated/ rope, over-bar pulley, landmine, kettlebell row- floor and/ or "bent-over row")
Please refer to our Movement Library, single out a few pieces that you need work on (if you can't find any, look again... ), and perform short, accurate sets until improvement is earned. And then, do it again.
And finally, "Time under tension":
5 x :20 sec. plank hold
5 x :20 sec. rocking chair
5 x :20 sec. cat/ cow stretch
Intersperse as desired; This is active cool-down, which means position is prioritized miles ahead of pace.