(Specialty warm-up: 5L, 5R Kettlebell row, 10L, 10R Around-the-body pass)

Kettlebell bent-over row:

3 x 3L, 3R @ as heavy as possible in each

3 x 12L, 12R @ 50-60% of above

Bent-over row stands all the way up (essentially a one-arm, Pistol grip deadlift), braces, and descends into a hard, perfect, square-backed Good Morning position; Weight does not touch the ground until the set is over!

Then, all at scaled-to-full-ability/ scheme-appropriate weights:

3 x 12L, 12R Pistol grip/ slightly-canted one-arm kettlebell swing

3 x 12L, 12R Kettlebell Around-the-body pass (L to R transition happens as Figure-8)

3 x 12 Hand-to-hand kettlebell swing

60 Kettlebell Figure-8

Complete each before moving to the next. Unless high-level proficiency is present in all movements, there should be several weights used for this drill; If you believe you have completed a set too light, within the boundaries of sensibility, omit it and repeat until you get it right.

Outside of the Around-the-body pass, each and every one of these reps should feature the same accurate, powerful, aggressive hinge position.

It is very likely that either the movement standards, hand transitions, or nuance of the lateral passes are unfamiliar or clunky; Review them and address them prior to beginning this drill! Practicing poorly develops bad habits, quickly.

And then:

12 x 3 Partial pull up

Alternate between pull-up (overhand), 50/50 grip (left), 50/50 grip (right), and chin-up (underhand) in each set. This is both "puller builder" and also deficiency diagnostic; It is very likely one of the four positions will come up far shorter than the others. Listen to what it's telling you.

No matter your proficiency or skill level in pull-up- newest beginner to heavy weighted singles- this drill should be challenging, telling, and helpful.

And finally, "Time under tension":

5 x :15 sec. Plank hold @ 1/2 BW

15 "Prison" Abmat sit-up (harder, not faster)

25 Dowel partial pull-over (like you mean it)

15 Cat/ cow stretch