(Photo: We want, more than anything, to reach the right everyone and anyone… )
5 minutes Goblet squat @ 1/2 BW
Organized, aggressive kettlebell high pull into Goblet position; Break sets as needed, and attempt no less than three reps per. If lifts become singles, adjust weight and continue safely. Keep rest to 3 breaths (:10- :15 sec.) and only take as needed.
Then, 10 rounds of:
10 Kettlebell suitcase walking lunge
:20 sec. Farmer hold @ top of 10th
:20 sec. rest
Weight is self-scaled, and should pose a challenge in each round; Position governs weight- tension and attention will govern position. No soft lifts, no lazy reps.
25 Rocking chair @ 35lb. W, 45lb. M (use bumper plate)
25 calories Airdyne
(Immediately into) 5 aggressive minutes of:
5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
5 calories Airdyne
Strong, steady breathing and constant movement; Complete 25/ 25, and then hunt the 5 minutes. Accumulate as many total reps/ calories as possible.
If interspersing riders on the bikes creates traffic jams, don’t do it. Wait until someone is done, savor the rest, and use it as fuel to move faster.
And then, immediately and as quickly as possible:
25 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
Medicine ball remains in-hand but touches the ground at the end of each sprint.
And finally, “Time under tension”:
Plank hold @ minimum 1/2 BW + 25 dowel partial pull-over + 25 cat/ cow stretch
If time reaches two minutes in plank, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Note: Today, add a minimum of 1/2 bodyweight in bumper plates/ sandbags across lower back starting at top of tailbone. Goal today is enough weight to allow stability for between :20 – :30 sec. ***If this has been going well, add weight, and continue improvement. While progressing, the next step is always the first step; Do not wait and hope- act, and improve.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!