(Specialty warm-up: 10 weighted walking lunge, 60 Mountain climber) 2 Sled drag (20 yd. each @ minimum BW- ideally heavier) 2 Sled drag (20 yd. each @ 1/2 BW) 2 Sled drag (20 yd. each @ 1/4 BW) 20 Kettlebell push press @ 1/4 BW (5 x 2L, 2R OR 2 x 5L, 5R)

"Drag” = forward, and “Pull” = backward. Even if pace slows, insist on movement while you're attached to the sled. Sled drag/ pull is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy- and slow. Today, straps may anchor at waist, or at shoulders. There are advantages and disadvantages to both.

Push press: Lock out each rep for a minimum 1/1000, erring on the side of 3/1000...

Then, as many accurate, aggressive rounds as possible in 4 minutes:

2 "Sprint start" (approx 10 yd.) 4 Push-up (Chest to ground, elbows locked @ top) Pace is vicious, position is meticulous; A casual 4-minute conditioning piece is utterly useless.

Sprint start: Pop up from floor ("Floor to feet"), sprint, and drop/ repeat

Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. Have a back-up plan ready in order to transition immediately if necessary.

And then, aggressively: 25 calories Airdyne/ equivalent (with kettlebell in Goblet position– 25lb. W, 35lb. M) 50 Walking lunge (with same kettlebell- same position) 50 Walking lunge (unweighted) 25 calories Airdyne/ equivalent @ 100% Airdyne (weighted round): Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy. (Unweighted round)Arms and legs today.

Lunge: Tall and tight; Unweighted does not mean soft, listless, or round. And finally, "Time under tension":

25 Tipped-forward hammer/ mace squat (mechanics govern weight- keep it light) 5 x 10 low, hard hollow rock (maximum :20 sec. between) 2 minute hollow hold, same excellent position (4 x :30 sec. if needed) This odd, extremely difficult-but-simple squat variation is geared for positional reinforcement, isometric strength/ tension improvement, and likely unappealing self-awareness. If done correctly, this will be light, extremely challenging, and helpful; Put in what you expect to get out. Hold: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If position breaks, reset quickly and continue.


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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