Friday — Misc

Training ≈56m / 65m budget · +12m warm+stretch ≈ 68m total · back to week

27mactive

26mrest

3mmoves

12mwarm+stretch

49%density

157load

Warmup · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

6 min

Kettlebell Halo8 each way

light bell

Kettlebell Deadlift10 easy

groove the hinge, braced

EMOM A — clean / press / devil's press ×30 · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

30 × 1:00

Kettlebell Clean6 each arm (12 total) @ 35 lb

guess — braced hinge, soft catch

Kettlebell Press5 each arm (10 total) @ 30 lb

guess — left side lighter if the shoulder talks

Devil's Press4-6

light DBs — hands take the impact, arc stays low if the shoulder minds

EMOM B — ropes / plyo push-up ×23 · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

23 × 1:00

Battle Ropes30s hard waves

Plyo Push-Up6-8

hands-only impact — drop to fast strict push-ups when pop fades

Downshift · Stretch mats (location assumed)*

6 min

Child's Pose60s

Downward Dog60s

soft elbows, no forcing the shoulder

Session from earlier