(Specialty warm-up: 3L, 3R Kettlebell press, 3L, 3R kettlebell row, 5 burpee, 10 medicine ball throw)
50/50 Kettlebell press: 3 x 5L, 5R @ (up to) 70% of Turkish Get-up 1RM/ as heavy as possible in each set 5 x 1L, 1R @ same Alternating arms as directed, keep kettlebells in-hand for L-to-R set, and then rest/ adjust weight as needed. When scheme is listed as “5 x 1L, 1R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead/ “locked-out” is not a relative position. 50/50 press features a double kettlebell rack position but a single-arm strict press. Kettlebell on the “non-working” side assists in keeping tension, and can help us fact-check position. Spare no expense moving the kettlebells into the rack position; Missed or lazy transitional lifts will detract from the primary lift. Position considered, weights should match on both sides. Then, 5 rounds of: 3L, 3R Kettlebell bent-over row @ (up to) 1/2 BW 1 Sled drag (20 yd. each @ 1/4 BW) 5 Burpee 1 Sled pull @ same 5 Burpee :15 sec. rest "Drag" = forward, and "pull" = backward. Hustle hard, breathe intelligently, and work like you want to be there; Rest is to be kept to :15 sec, unless you are waiting in rotation for a sled. In that case, focus hard on the extra rest leading way to notable effort. Note: Combining slow and hard with fast is, in our experience and opinion (and for both safety and optimization), only done in the order presented here: Heavy/ slow, fast, rest. If no sled is available, 1- Get/ steal/ make one. 2- Today, carry something heavy for 20yd. per round! 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"! Even in fatigue, the burpee should never become a wiggly, flailing mess; Move powerfully and attentively (you know... like you care what you're doing... ). And then: 30 Mace 360 @ 8/ 10kg. W, 10/ 12kg. M (adjust direction and top-to-bottom hand position evenly, in any scheme you choose) 30 Medicine ball throw @ 10/ 12lb. W, 14/ 16lb. M 50 "Tall slam ball" @ same (use medicine ball, viciously throw to floor, catch on a high bounce above parallel) Weight is moderate, pace should be vicious, position should be accurate. If designated weight creates a compromised position, adjust immediately and continue safely. As always, be sure to address and adjust will before blaming your faults on skill. Medicine ball throw/ "Tall slam ball": Listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not. Any of the movements above performed at a casual pace or with undisciplined positioning are a gimmick; Scale and apply pace and position to full ability, and destroy. “Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally “Time under tension”: One-minute Farmer hold @ BW + 3 x :45 sec. full-effort, positionally vigilant hollow hold + 15 calories Airdyne/ equivalent Farmer hold: Designated weight/ duration will pose a different challenge for each person; That is the intention. If one minute holding half your bodyweight in each hand is old news, congratulations. If it is a gigantic challenge, move hard-mindedly though it and know that soon it will be less of one. Airdyne: Cool-down pace should look like 30-40% of max RPM.