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Public Assistance project: #007


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 rounds of:

5L, 5R Bent-over row 9 Double-arm extended squat 3 breaths rest/ no more than :15 seconds

Each bent-over row rep features a braced, hard 3/1000 @ bottom, and an organized 3/1000 @ top. Bottom position sees back flat and engaged, arm aggressively “pulled back” and straight. Top position features hand as close to body as possible and level with ribcage (same as push-up).

Take short rest between reps if absolutely needed, but do not shorten holds.

Train of thought in both movements should be “better, not faster”; Brace hard, stay that way, insist on great position and full range-of-motion in all reps. If this piece is “easy”, question the participant, not the process.

Then, 10 minutes of:

5 Straight jump (w/ implement, held hard and level with chest) 5 Burpee or “Floor-to-feet” 50 steps double-arm extended walk

Breathing is to be recovered during the steps, and the next set is expected to start immediately. We can get away with short-and-mid-duration conditioning, provided our effort, focus, and intensity stay in-line. No wiggling, no wandering.

And then:

1 x 1 minute full-effort hollow hold 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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