(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 10 overhead walking lunge (bumper plate, both arms *straight*), 10 medicine ball throw) 5 rounds of: 2L, 2R Turkish Get-up @ (up to) 60% of 1RM

5L, 5R Kettlebell floor press @ scheme appropriate 5L, 5R Kettlebell bent-over row @ scheme appropriate 5 Chin-up :20 sec. rest/ assessment (weight adjustment and rest, happen here... ) Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to rush through a portion of the movement we are weak in, the 2/1000 will catch it and force an adjustment.

Kettlebell floor press: Tracking hand is not a suggestion; It doesn't have to help, but it certainly can't hurt.

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"!

Reminder in both lifts: Intensity and violence of action need not be too fast, hectic, or careless; Patient/ calibrated/ violent.

Then, 5 minutes of: 2 Push-up 10 Medicine ball throw/ "Tall slam ball" @ 10/ 12lbs. W, 14/ 16lb. M Move with direction and intent; No lazy push-up, no passive throws. Have push-up scaling available and nearby to eliminate wandering.

And then, “Time under tension”: 50 Walking lunge @ 15lb. W, 25lb. M (bumper plate) + 25 “Prison”/ Banded Abmat sit-up + 15 calories Airdyne @ cool down pace Lunge is attentive, organized, and performed at a cool-down pace. Bumper plate is stability- not momentum. Hold it at chest level, and keep it there. “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.


Once due diligence is performed, please reach out with any remaining questions, and/ or if you're looking for something you haven't found! Thank you.


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