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(Specialty warm-up: 3 double kettlebell swing clean, 10 walking lunge @ 1/4 BW)

30 Double kettlebell front squat @ (minimum) 1/2 BW (essentially as heavy as possible for 6 x 5... ) 6 Sled drag/ Pull (20 yd. each @ BW- alternate as desired) 90 Walking lunge @ 15/25lb. W, 35/45lb. M (use bumper plate, hold in front) Squat: Pay close attention to the put-downs just as much as the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets. If designated weights create a compromised position or impact range of motion, adjust accordingly and continue safely. “Drag” = forward, “Pull” = backward. Short, specific rest as needed to ensure quality; Finish having completed 3 drag, and 3 pull; Adjust between them as desired. Lunge: Posture practice; Brace before you drop, drive shoulders back as you step forward. Straight lines, no curves. Rest at least 3 minutes, then: 30 Push-up 30 calories Airdyne/ equivalent Intelligent, calibrated breathing, and furious pace, remembering that speed is never a substitute for form (or range). Attempt to keep your most-recent 15-calorie pace throughout the Airdyne sprint. And then, 3 aggressive minutes of: 3 Pull-up 3 Push-up Even with a descending clock in play, range of motion and mechanics do not change. Challenge yourself in both hustle and focus, and achieve optimal work from both a pace and positioning standpoint. "Work in a phone booth". And finally, “Time under tension”: 15 Airplane push-up (attempting a "pop at the top", while not "kipping" or breaking position) + 10 x :15 sec. hollow hold/ rock + stand-up + 15 calories Airdyne/ equivalent (cool down) + 15 dowel partial pull-over + 15 cat/ cow stretch Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a challenging posture day, and improving position for next time.


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