(Specialty warm-up: 3L, 3R kettlebell push press, 50 mountain climber) 5 rounds of: 5L, 5R Kettlebell push press @ as heavy as possible in each round

5L, 5R Mace overhead press @ as heavy as possible in each round

3L, 3R Kettlebell floor press @ as heavy as possible in each round

(Up to) 1 minute rest/ assessment (of each weight chosen, in each variation)

Position and sound execution always govern weight, and “locked out”- vertically, horizontally, or anywhere else- always includes a rigid, organized stop of motion. Adjust by round (up or down) as needed- Today, sets are to be uninterrupted, and each lock-out features a minimum 1/1000 once all movement has stopped. This is mid-paced, accurate, and violent; Harder, not faster, minding all starts and stops. Thank you. Then: 15 Sled drag (20 yd. each @ 3/4 BW) “Drag” = forward, “Pull” = backward. Complete as quickly as possible, strategizing wisely and taking as little rest as absolutely needed. If interspersing is needed, switch with an attentive, aggressive partner in 5-trip intervals. Walk with them during their trips, and switch with urgency. And then: 15 calories Airdyne/ equivalent @ 100% 50 Hollow rock (weighted or unweighted) 10 calories Airdyne/ equivalent @ 100% 50 Hollow rock (weighted or unweighted) Drive the bike viciously, and transition immediately; Take short rest during hollow rock to ensure quality (sets of no less than 10 reps), but take as little of it as possible. And finally, “Time under tension”: 15 Abmat sit-up @ 1/2 BW + 15 "Prison" Abmat sit-up + 15 dowel partial pull-over Weight in Abmat sit-up should be held/ hugged high on the chest, not draped over the hips; Even at a challenging weight, insist on straight, strong posture at the top of each rep. If designated weight makes that impossible, adjust accordingly! 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.