Friday — Misc

This workout was updated since you last started it — the old in-progress state no longer matched and was cleared.

Training ≈60m / 65m budget · +11m warm+stretch ≈ 71m total · back to week

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

6 min

grab: kettlebells

Kettlebell Halo8 each way

light bell

Kettlebell Deadlift10 easy

groove the hinge, braced

EMOM A — swing / high pull / devil's press ×33 · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

33 × 1:00

grab: kettlebells @ 44/44 lb · dumbbells

Kettlebell Swing15 @ 44 lb

guess — hips snap, braced (sciatica-aware)

KB Sumo High Pull12-15 @ 44 lb

guess — fast hips, bell close

Devil's Press5-7

light DBs — the day's one overhead thing; arc low

EMOM B — jump rope / plyo push-up ×24 · Turf — sled lanes, KBs, DBs, ergs, assault bike, monkey bars, TRX

24 × 1:00

grab: jump rope

Jump Rope35s brisk

ankles: soft, flat ground

Plyo Push-Up8-10

hands take the impact; fast strict push-ups when pop fades

Downshift · Stretch mats (location assumed)*

5 min

Child's Pose60s

Downward Dog60s

soft elbows

Session from earlier