(Photo: Each step is a test, and all tests are just traps; You fail and might move forward, but pass and may fall back… )
20 Double kettlebell front squat @ (minimum) 1/2 BW
10 Sled drag/ Pull (20 yd. each @ BW- alternate as desired)
100 Walking lunge @ 25lb. W, 45lb. M (use bumper plate, hold in front)
“Drag” = forward, “Pull” = backward. Short, specific rest as needed to ensure quality; If designated weights create a compromised position or impact range of motion, adjust accordingly and continue safely. Pay close attention to the put-downs just as much as in the pick-ups; Missed lifts and floppy landings will suck valuable energy from the already challenging work sets.
Rest at least 3 minutes, then:
30 calories Airdyne
Intelligent, calibrated breathing, and furious pace. Attempt to keep most recent 10-calorie pace throughout.
And then, 3 aggressive minutes of:
Even with a descending clock in play, range of motion and mechanics do not change. Challenge yourself in both hustle and focus; Optimize work in both pace and positioning.
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.
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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!