Friday September 4th

General Warm-Up
2:00 Cardio Choice (Run or Row Ideally)
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:20 Alternating Scorpions
:20 Down Dog to Up Dog
:20/:20 World's Greatest Stretch
10 Bootstrap Squats
8 Behind the Neck Elbow Punch Throughs
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2 Sets (Priming the Legs and Overhead Position):
10 Banded Good Mornings
8 Air Squats with a :02 Pause in the Bottom
5/5 Single Arm Kettlebell Strict Press
5/5 Kettlebell Windmills
Specific Prep
5 Back Squats @ empty barbell (Focusing on Bracing and Consistent Depth)
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2 Sets: Empty, Then Light Loads
4 Back Squats @ 40-50%
3 Back Squats @ 50-60%
2 Back Squats @ 60-67% (Building to first working set)
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10 Russian Kettlebell Swings @ Warm-Up Load
5 American Kettlebell Swings @ Warm-Up Load
6m Single Arm Overhead Walking Lunge (3m Each/Arm)


Strength
Back Squat
Every 3:00 x 4 Sets
Set 1: 8 Reps @ 67-72%
Set 2: 8 Reps @ 67-72%
Set 3: 8 Reps @ 67-72%
Set 4: 8 Reps @ 67-72%
% of 1RM Back Squat
For Load
Loading Notes
• All four sets live in the same 67-72% window; this is volume accumulation and time under tension, not a build to heavy.
• If bar speed slows or depth changes on set three, hold the load or drop slightly rather than fighting through it.
• Use the full 3:00; rack the bar, reset the brace and the setup, and be under the bar with :15 to spare.

"Looney Toons"
For Time
3 Rounds
400m Run
21 American Kettlebell Swings
40 foot Single Arm Overhead Walking Lunge 20 foot each arm
Time Cap: 15:00
Score = Time
Kettlebell: 53/35lb (24/16kg)

Level 2:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
40 foot Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)

Level 1:
3 Rounds
300m Run
15 Russian Kettlebell Swings, 35/18lb (16/8kg)
40 foot Single Arm Front Rack Walking Lunge (6m Each/Arm), Dumbbell or KB 25/15lb (12/7kg), 26/18lb, 12/8kg

Masters 55+:
3 Rounds
400m Run
21 American Kettlebell Swings, 44/26lb (20/12kg)
40 foot Single Arm Overhead Walking Lunge (6m Each/Arm), Kettlebell 35/26lb (16/12kg)

Workout Strategy
• Run round one about 5 seconds slower than you think you can, this workout is decided in round three.
• Swings are best in one set or a 12-9 break with a fast pickup; do not stand around after dropping the bell.
• The lunge is the sneaky station, so set the arm and brace before you move and take the full 6m per arm without stopping.
• Breathe on the way back from the run so you can start the swings immediately instead of resetting at the bell.
• If the shoulder starts to sag on round two, switch to a front rack lunge for the remainder rather than losing lockout.
Points of Performance
• Run: Tall posture and relaxed shoulders, consistent turnover, and focus on pulling the legs up rather than driving through the floor.
• American Kettlebell Swings: Hips drive the bell, arms stay long, bell finishes fully overhead with elbows locked and hips extended.
• Single Arm Overhead Walking Lunge: Elbow locked with the bell or bell-side ribs stacked, trailing knee touches, torso stays vertical.
Modifications / Adjustments
• Run: Adjust 500/450m Row or 440/395m / 12 Shuttle Runs (25ft, 7.5m)
• American Kettlebell Swings: Reduce load / Russian Kettlebell Swing / Dumbbell Swing to eye level
• Single Arm Overhead Walking Lunge: Reduce load / Single Arm Front Rack Walking Lunge / Bodyweight Walking Lunge

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