ONWD-2025-004

Overview:

• Monthly Focus: General Physical Preparedness (GPP)
• Objective: Cultivate understanding of pace and movement limitations.

Movement Library: YouTube Playlist

Intention:

Today we’re testing some progressive movements and introducing PAIL/RAIL stimulation.

The warm-ups for this month’s even sessions are “dynamic” and offer a different sensation than standard cardio equipment, but the difficulty or pace (indicated by hear rate) should be similar.

Warm Up:

Every Minute, On the Minute; for 10 Minutes (EMOM/10):

• Assisted / Pull Up x 1
• Push Up x 3
• Walking Lunge x 6 (total)

Try not to “burst-and-rest”, use as much of the minute as you can to maintain a consistent pace.

Work:

• Hip CARs, 2 x 3
• Shoulder CARs, 2 x 3
• Spine CARs, 2 x 3

Then,

• Shoulder PAIL/RAIL (internal and external)
• Hip PAIL/RAIL (internal and external)
• Farmer Carry x 100m (heavy KBs in each hand)

A starting reference point for the KBs is 40-50% bodyweight.