(Specialty warm-up: 5 Kettlebell high pull + Goblet catch, 10 weighted walking lunge)
5 rounds of: 5 Kettlebell high pull + Goblet catch 10 Mace 360 @ (minimum) 8kg. W, 10kg. M 15 Bodyweight row (Any hand position, any anchor) 5 Chin-up :15 sec. rest/ assessment Each round of kettlebell lift and mace 360 should be as heavy as possible. Adjust -up or down- by round as needed. Kettlebell high pull + Goblet catch: Focus in this movement variation is a powerful, dynamic kettlebell high pull transitioning into an organized and aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Hold for a full 2/1000, quickly re-position hands, and re-trace steps to the ground. Adjust weight by round as position and execution dictate. Then, 5 rounds (or 10 minutes) of: 30 "Prison" walking lunge 15 Push-up 3 "Depth charge" “Prison” variation features both hands on back of the head, and elbows pointed to the sides. If that position loses integrity, rest briefly, find it, and continue. 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. Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. *10 + 1 = 1*. Safety considered, goal should be completion of task, never running out the clock; A descending clock in a completable, properly strategized training piece is a mercy killing, not an intended endpoint. And then, 5 rounds of: 5 calories Airdyne/ equivalent :20 sec. @ 40-50% of max RPM No visible change in effort is expected, or will be accepted. Breathe, focus, hustle; Short-duration conditioning must be vicious to be valuable.
And then, “Time under tension”:
25 Kettlebell swing @ 1/2 BW (break into 15 + 10 or 10 + 10 + 5 if needed) + 15 calories Airdyne + 15 Cat/ cow stretch If designated kettlebell swing weight is not appropriate as thorough positional reinforcement and cool-down, adjust accordingly (under 3 months: 1/4 BW).