For time:
10-9-8-7-6-5-4-3-2-1
pushups (strict)
pullups
v-ups
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It is a short workout today. It has been a long and hard week. Your legs, shoulders, neck and core need some rest. It will be tempting to do more than is programmed today. We encourage against this. Pour your heart and soul into this workout and really gas it. Complete each rep as perfectly as you understand it.
With pushups, try hard not to let any other part of your body touch the floor but your chest. Be sure to get your arms all the way straight at the top of the movement. Over-emphasize the pullups by pulling your chest to the bar. Over-emphasize the V-ups by keeping the legs as straight as possible and by pulling the shoulder blades completely off the floor each rep.
Try hard to find benefit in the short stuff. It is there. It just may not be as apparent as with the heavy breathers. Tomorrow we will be hammering your arms in an OTC using some cool new moves.
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Lou's got it figured out. You make the kettlebell do its own swinging.