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Public Assistance project: #001


10 Anchored squat/ hinge transition 10 Halo + extension 10 Squat (with implement) 50 Jumping jacks (touch hips/ legs at bottom, touch hands over head at top) 5 Push-up 5 Straight jump :30 sec. unweighted hinge hold

Warm-up should leave us warm, not tired; Scale accordingly, especially if just beginning training or adjusting to this style training for the first time. Range of motion, details of each movement, and bracing are all to be practiced and applied in warm-up just as they are in the training day; Attention in one leads directly to improvement in the other.

Movements linked to demonstrations in our Movement Library; Watch and refresh- Don’t guess.


7 attentive, aggressive rounds of:

3 Press 7 Squat (Left) 3 Press 7 Squat (Right) :30 sec. rest/ positional assessment/ improvement

Each press features a controlled, hard, 2/1000 overhead, and each squat features an equally aggressive 2/1000 at the top; Attentive is progressive, and soft is sketchy- at any weight. Attentive, aggressive holds build strength, reinforce position, and demand accountability and “check-in” during training; Don’t skip them, don’t cut them short.

Do not short-change range of motion, ever, and remember that speed is never a substitute for form.


30 Push-up 10 Halo + extension (2/1000 @ top of each) 20 Push-up 10 Halo + extension (2/1000 @ top of each) 10 Push-up 10 Halo + extension (2/1000 @ top of each) 100 Jumping jacks (touch hips at the bottom, touch hands overhead)

Range of motion governs variation: Scale push-up to full ability (up, or down). Elbows point towards your feet, full-body moves at once and touches either the ground or the scaled surface; No guessing, no “bro” push-ups.

And then:

5 x :20 sec. full-effort hollow hold

Building a bulletproof “power source” will improve all elements of your physicality- and simple, hard, non-gimmick sit-ups and holds are a sure-fire way to do so. Do not make this easy- make it the opposite; It’s the insulation for your hardest efforts.

Each day will end with varied durations of hollow hold, and the cool-down is a minimum of 25 cat/ cow stretch and 100 yd. brisk walk/ exercise bike ride/ etc.



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