The pistol-grip squat is geared for positional reinforcement, isometric strength/ tension improvement, and simple, basic suffering.

The select weight that allows for organized, powerful push press, and seamless hand-to-hand kettlebell switches. Adjust weight by round as needed.

Today, the entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs weight in each round.

Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.

“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

Mind your mind, hustle on the switches, push the pace. Rest when you’re done. Walk when you’re home. It’s getting darker, but don’t be frightened; One light dims as another one brightens.

The goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended).

Today, max jump height is 15″ W, 20″ M. Stay tall and upright, and do not allow the chosen weight to break posture/unwind bracing in the take-off or landing; soft equals sketchy.

Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

Move powerfully and deliberately; Your focus and appearance during hard work should be something that would alarm a passive onlooker.

Breathe and brace like you know how, and attempt no rest outside of the designated duration; Conquer each movement, don’t simply complete it.

Rest as needed between rounds, and work with ferocity to maintain both time and quality in each; Even when the directive is “for time,” speed is never a substitute for form.

Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

Hands off knees, off your back, ready for what’s next. Manage yourself.

Focus on mechanics, execution, and timing, and hit the tire like you mean it.

Achieving a 2RM is not done at all cost of mechanics, form, range of motion, or composure.