(Specialty warm-up: 5 Double kettlebell swing clean, 5L, 5R kettlebell push press, 5 rocking chair with bumper plate, 50 mountain climber) Double kettlebell front squat:

1 x 5 @ challenging, fact-finding 5 x 3 @ as heavy as possible in each 3 x 5 @ 2 intervals down from heaviest above Kettlebell push press: 3 x 3L, 3R @ as heavy as possible in each 3 x 5L, 5R @ 2 intervals down from heaviest above Rest as needed between sets of both movements; Complete in designated order. If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 3″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion; When in doubt, stop harder, for longer, and eliminate it.

Both lifts: Pay close attention to safety and efficiency in the pick-ups and put-downs. Missed lifts and sloppy landings will suck valuable energy from the work sets.

Then:

25 Rocking chair @ 35lb. W, 45lb. M (use bumper plate) 25 Push-up/ Airplane push-up 25 calories Airdyne/ equivalent (arms and legs) (Immediately into) 5 minutes of: 5 Rocking chair @ 15lb. W, 25lb. M (use bumper plate) 5 calories Airdyne/ equivalent Strong, steady breathing and constant movement; Complete 25's, and then hunt the 5 minutes. Accumulate as many total reps/ calories as possible in allotted time. If interspersing riders on the bikes creates traffic jams, don't do it. Wait