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.

Rest is not mandatory today; If taken, use it to maximize performance in subsequent rounds. If not taken, don’t use it as an excuse to under-perform in subsequent rounds.

Unless there’s money on the line, position, execution, and range of motion always govern weight.

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

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

In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity.

Focus on position, brace and apply force like you mean it, and make progress.

Knee tracks the foot, the heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.

If chosen weight breaks position, or causes frequent interruption, adjust one interval down and continue safely.