This is a sprint, not a jog, and should feature quality, furious-paced movement throughout. Neither fatigue nor pace should change range of motion in push-up- scale as needed.

No lazy hollow rock, no soft squats, no wiggly pull-up.

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

Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.

Today, the 5th slam ball ends at chest-level and is propelled as far as possible (using an offset stance as in our medicine ball throw) and chased immediately.

Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations! Please use them to your advantage!

Today, dumbbell or kettlebell is held directly over chest. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent.

Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement.

Hold: Make a challenging choice today- if holding from a barbell is old news, use rings, ropes, straps, bands…

With kettlebell lifts make ambitious, progress-minded choices, adjust by round as needed, and remember that “locked-out” is not a relative position.

Challenge yourself in both hustle and focus, and perform notable work in both pace and positioning.

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

Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.

Make challenging choices and keep a pace to match; put in what you expect to get out.

Each set should be difficult, violent, and positionally sound.