Transition fluidly and immediately from row hold to push-up, no matter what your arms are trying to tell you; If organized properly, they are but a piece of the “pushing” puzzle.
“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.
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.
