(Specialty warm-up: 5 bench press @ 1/2 BW + 2/1000 @ top, 5 Inchworm, 10 "Prison" walking lunge) Bench press:

1 x 5 @ 50% of 2RM, 3/1000 @ top of each 1 x 5 @ 65% 1 x 5 @ 75% 3 x 3 @ (up to) 85% 3 x 7 @ 65% of 2RM, 3/1000 @ top Rest as needed between sets. If a set requires interruption, make as minor a weight adjustment as possible prior to the next. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight, and “locked out” always includes a rigid stop of motion. Today: Perform 3 Inchworm and 3 pull-up immediately following each set of bench press, and rest as needed after the three movements are complete. Then, 3 rounds of: 30 Kettlebell "Short swing" @ (up to) 75% of 5RM (2 x 15 is acceptable; minimal rest between) :15 sec. rest 15 Inchworm 30 "Prison" walking lunge

15 calories Airdyne/ Equivalent sprint :30 sec. rest

Keep rest to designated duration, and hustle in movement transitions. Airdyne calories are a sprint, not a jog; Visible drop in effort/ “Victim face”: 20 additional calories for the group, or if training on your own, just for you; Never be the catalyst for “extra credit”. No arms only in the bike rides. “Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above. Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Do not bend arms; Instead, visualize and apply bracing and broadening your upper back. And then, “Time under tension”:

5 Push-up + 10 Airplane push-up (minus hand-lift at the bottom, these should look and feel the same) L- hang/ knees-up hang + 15 cat/ cow stretch

Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible. In addition to being phenomenal strength building, bar hangs- especially with knees up- are excellent overhead position diagnostics; Listen to what they're saying, and address accordingly.