(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.
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.
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 linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!