(Specialty warm-up: 5 rocking chair, 30 mountain climber) Kettlebell row: 3 x 5L, 5R @ heavy, organized, powerful Assess and adjust by round as needed; As with the barbell, insist on sound hinge position throughout entire lift and descent. We have seen some... interpretation... recently, and just because we can, does not mean we should; Use bracing, timing, and understanding to move the weight we want to. If with all boxes checked the weight does not move correctly, that simply means it is too heavy. Then, attentively and aggressively: 10 Tire flip 50 Kettlebell "Short swing" @ (minimum) 1/2 BW 50 Rocking chair @ (up to) 1/4 BW (use safest, heaviest implement) 50 calories Airdyne (Either arms and legs throughout, OR 5c arms-only + 5c legs-only. Those are the two options.) If designated weight creates compromised positions, adjust accordingly and continue safely; That being said, “extreme difficulty” is not a “compromised position”. When rest is needed during kettlebell swing or rocking chair, keep it short and specific (3 breaths or less/ :15 sec.). Tire flip: Mind position and execution, and move with power and tension. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur. Kettlebell swing reminder: Power and position govern weight- 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. Additionally, arms are kept "short" by broadening chest, not by bending the arms. Don't intentionally bend your arms. Please and thank you. ”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. And then, skill work: Kettlebell Pistol-grip hand positions and transitions (Swing, clean, snatch) Mace 360/ 10-2 Kettlebell: Under the eye of a qualified trainer, address details, accumulate lots of great practice reps, and once improvement is made, add weight as needed to fact-check position. Snatch: Start with our introductory progression (one-arm swing, one-arm swing + half high-pull, snatch = 1 rep), practice standard hand position, pistol-grip hand position, stacked-grip hand position. Mace: Start with the basic handling and intro positions, and add weight/ difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm. And finally, "Time under tension": 10 x :20 sec. "Prison" Abmat sit-up + 10 x :10 sec. hollow *rock*, each interval ending with a rocking chair to standing + (Timed and noted) 15-calorie Airdyne sprint (today, 2 x, with :30 sec. between each) + 25 calories Airdyne @ cool-down pace "Prison": Variation features both hands on back of the head, and elbows pointed to the sides throughout. If that position loses integrity, rest briefly, and either find it or adjust it.