(Specialty warm-up: 1L, 1R Kettlebell halo + 5/1000 extension, 5 "Floor to feet")
Kettlebell halo + extension:
10 x 2L, 2R @ (up to) 1/4 BW, 5/1000 @ top (wrists straight- just like a press)
Align spinal position prior to beginning spin, and performing extension; "Braced neutral". If we have to over-arch to accommodate the extension, that need is certainly showing up elsewhere in ways that we don't want it to. Count starts when the weight stops and locks overhead. Adjust weight by set as needed.
Then, 5 rounds of:
10 Medicine ball power clean + squat (1 + 1 = 1)
5 "Floor to feet"
:20 sec. rest/ assessment (medicine ball weight/ push-up/ pull-up variation)
Scale work to full ability; Do not accept interpretive positioning. There are standards, for good reasons- meet them, keep them.
If we arm-lift the ground-to-shoulder, the remainder of this drill will be far more difficult; Set up tall and tight, and use legs-hips-arms last order-of-operations.
And then, "Time under tension":
15 Kettlebell Good Morning/ Suitcase Good Morning (3 x 5) +
10-calorie Airdyne/ equivalent sprint + 250 jumprope + 5-calorie Airdyne/ equivalent sprint + 150 jumprope (timed) +
50 Hollow rock @ 15lb. W, 25lb. M +
15 calorie Airdyne/ equivalent cool-down +
15 cat/ cow stretch