(Specialty warm-up: 10 Kettlebell deadlift @ BW, 5 Kettlebell Goblet squat @ 1/2 BW) 5 rounds of: 5 Dumbbell/ weighted box jump @ (up to/ recommended) 1/2 BW 5 Kettlebell high pull + Goblet catch @ (minimum) 1/2 BW Identify the similarities in "power timing", and apply to both movements; A jump without well-timed explosion, simply doesn't work well- And a slow, non-violent, or flat-footed ground-to-shoulder lift simply doesn't work well. As with "heavy enough to be useful"- powerful enough to be useful! This is scaled-to-ability, scheme-appropriate, assessed-by-round work; Attention to the terminology, and application of, is a gateway to progress in the very same way as understanding of the movements themselves. Thank you. Reminder: Any object that we jump with is meant to stay stationary- not swing to-and-fro, or bounce up-and-down. Stability, not momentum. Then, 10 rounds of: 5 High-anchored hinge 5 High-anchored squat :20 sec. rest/ assessment Using a medicine ball and beginning at up to 1/4 BW, increasing one interval each round until max is reached. Insist on sound position and uninterrupted sets. If addressed correctly and performed accurately, this should *not* be easy. If suitable weight medicine ball is not available, complete with kettlebell attached high and hard. And then:

5-minute accumulated hollow hold or 250 hollow rock 5-minute accumulated plank hold (remember- it's essentially an upside-down hollow position... ) Non-lazy sets, non-interpretive positioning; Focus harder on moving better and it will be over quicker. Holds may be interspersed 1m/1m if desired; Transitions between them are not rest periods. And finally, "Time under tension": 25 Airplane push-up 15 calories Airdyne/ equivalent (arms and legs, cool down pace) 15 cat/ cow stretch Break push-up into sets as needed. 25 hard, accurate reps; Cool-down is also always skill work.