Fatigue doesn’t ask for permission. It just shows up.

This week, you're likely running low. That’s by design. But when the body tires, posture fails first. That’s why today’s core work targets your anti-extension strength -- the ability to keep your ribs down, your spine stacked, and your breathing under control when everything else wants to fold.

This isn’t just damage control. You're gaining better posture under pressure. Stay tall when it counts.

Why this matters: Peak weeks demand anti-extension strength and rib cage control so your posture stays strong when you start to feel tired.

NOTES

• RPE (rate of perceived exertion) should be 7.
• For the half-kneeling press-out, mentally freeze your ribs so there's no rotation.
• If needed, adjust the number of reps, time, or rounds to fit your fitness level.
• If needed, rest 1-2 minutes between rounds.
• Always do your warm-up to help prevent injuries.
• Some video demonstrations may depict exercise tools other than a ruck - the same cues and form will still apply unless otherwise noted.

WARM UP

WORKOUT x 3 ROUNDS

In the Chest Press 90/90 Hold, you should hold for 3-5 seconds before bringing the DB's down again.