(Specialty warm-up: 5 Kettlebell high pull + Goblet catch, 5 rocking chair @ 15lb. W, 25lb. M, 5 box jump @ same, 5 burpee) 10 rounds of: 2 Kettlebell high pull + Goblet catch/ Medicine ball clean @ as heavy as possible in each round 2L, 2R Kettlebell floor press @ as heavy as possible in each round 2 Rocking chair @ as heavy as possible in each round 2 Box jump (minimum) @ 35lb. W, 45lb. M (use bumper plate- scale height to full ability- step down) :20 sec. rest/ assessment Perform an organized, dynamic kettlebell high pull into an aggressive “catch” in the standard Goblet position (hands on side of handles, forearms driven into sides of kettlebell). Stay braced, hold for a true 5/1000, and re-trace steps to the ground. Medicine ball clean is lifted and hugged at chest/ chin for same hard 5/1000, and then accelerated back towards the ground. Each movement today: Adjust weight by round as position and execution dictate; Position considered, do not under-lift. A 2-rep scheme must be a fully-engaged, ambitious effort, or it is too little work to be truly useful. Rocking chair may be performed with whatever allows the most weight to be moved safely. Kettlebells, medicine ball/ slam ball, and bumper plates are all challenging and excellent choices. Designated rest in each round means that movement transitions are not rest periods; Set your path prior to beginning the work. Then: 1 Sled drag (20 yd. @ 1 + 1/2 BW) 1 Sled pull (20 yd. @ BW) 2 Sled drag (20 yd. @ 1/2 BW) “Drag” = forward, “Pull” = backward. Tell the sled to move, do not ask. Short hard steps, do not soften up, and get it overwith. And then, 5 minutes of: “Burpees from the bottom” …from your back (2-1/2 minutes) and "standard" (2-1/2 minutes) ”Burpees from the bottom” simply begin and end with your chest on the floor. The additional fold for the first half of the drill today involves beginning and ending each rep on your back. Trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with back on the ground ready to go until directed. In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over. **If completing on your own, honestly vary rest between 1/1000 and 7/1000, and use a recurring rep scheme of 1, 3, 1, 5, 1, 3, 1... for the entire 5-minute duration. And finally, "Time under tension": 50 Hollow rock (fingers touching top or side of knees/ thighs/ shins) + 15 "Prison" Abmat sit-up @ minimum of :30 sec. each (slow, tedious, perfect) + 15 cat/ cow stretch 15 calories Airdyne/ equivalent @ cool-down pace Hollow position has seen some interpretation recently, so today we'll "trick" it. It is impossible to have your shoulders on the ground while maintaining contact with the designated areas. If people can't do it, that simply means, they haven't been doing it... "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.