(Link to article: “Public Service Announcement #2” )
5 rounds of:
5L, 5R Kettlebell push press @ as heavy as possible in each round
10 Kettlebell halo + extension @ (up to) 1/4 BW
1 minute rest
Position and sound execution always govern weight, and “locked out” always includes a rigid, organized stop of motion. Adjust by round (up or down) as needed.
Then:
20 Sled drag (20 yd. each @ 3/4 BW)
“Drag” = forward, “Pull” = backward.
Complete as quickly as possible, strategizing wisely and taking as little rest as absolutely needed.
And then:
20 calories Airdyne @ 100%
100 Hollow rock (weighted or unweighted)
Drive the bike viciously, and then transition immediately; Take short rest during hollow rock to ensure quality, but take as little of it as possible.
And finally, “Time under tension”:
25 dowel partial pull-over + 25 Abmat sit-up @ 1/4 BW
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 demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!