Keep a strong, steady pace, attempt no rest, and accept no positional compromise.

Organization of movement, power, timing, and dexterity all play an equal part in the safe and heavy completion of either lift chosen today.

The mindset must be addressed and in place before the physical skillset is practiced.

Today, weight is a distant second to position and execution- if designated weight detracts from near-perfect execution, adjust at least one interval down and continue.

Move and breathe deliberately, and attempt no rest outside of the designated durations.

Transition seamlessly, move deliberately and take no rest.

Fluidity increases efficiency, and both open the door to progress; Clunky is very seldom progressive.

Switch arms as needed/ desired in kettlebell swing, and adjust weight immediately if power drops or position breaks.

The pace is not a substitute for a position, even in simple movements.

Today focuses on position, execution, fluidity; Pace and weight are distant seconds.

In order for throwing a ball at a wall to be more than novelty, it needs to be attentive and violent.

Move in sound, powerful, and efficient positions.

If a sit-up is easy, it’s useless.

Ultimately, work until you feel you have made sufficient cool-down/ mobility progress.

Move deliberately and aggressively, and attempt no rest outside the short, designated duration in each round.

Breathe, drive, and empty the tank.

Accumulate as many high-quality rounds as possible. Move seamlessly and aggressively, and take no rest. Mind your breathing, mind your mind, and make some progress.