(Specialty warm-up: 3L, 3R kettlebell push press (heavier), 50 mountain climber) 6 rounds of:
6 Kettlebell push press- Left (each with full, stopped 2/1000 in lock-out) 6 Kettlebell push press- Right (each with full, stopped 2/1000 in lock-out) 6 Inchworm (each rep with a plank fact-check while braced at the bottom- we should be level- like, a plank) :30 sec. rest/ assessment (accuracy of pressing timing, integrity of lock-out, corresponding weight adjustments... ) Organized lock-outs, strong, specific re-sets into rack position, and full-duration holds. No soft lock-outs, no short counts. Weight is scaled to ability in each round; If done correctly, adjustment will be needed (up or down) during the six rounds. Evaluate, improve. Don't just check out and go. Then, 6 rounds of: 6 1-arm kettlebell swing (Left) 6 1-arm kettlebell swing (Right) 6 Straight jump (Unweighted, but braced, and like you mean it; The jump should be visible to the naked eye.) Make ambitious and sensible choices, and adjust by round as position dictates. There is no designated rest here. If needed, keep it to three breaths, and take it after completing the straight jumps. Pistol grip, or a slightly canted version of, are recommended for kettlebell swing. Kettlebell swing reminder: If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Do not bend arms- broad, square chest, with arms "short and straight". And then: 6 Sled drag (20 yd. each @ BW) 60 Jumping pull-up (Stay attached to anchor; much more of a "conditioning" version than the jump to- pull-up- version... ) Check in and strategize at the beginning, and then check out and go. "Drag" = forward, "Pull" = backward. Additionally- while the pace increases, the range/ expectation of a jumping pull-up does not change. All the way down, all the way up- every rep. And finally, “Time under tension”: 5 x 10 Mace front pendulum @ heavy/ powerful enough to be useful 25 Abmat sit-up @ 1/4 BW + 5 rounds of: 1/2 rocking chair (to floor) + 10 hollow rock + back to standing = 1 round +15 dowel partial pull-over + 15 calorie Airdyne/ equivalent cool-down 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.