(Specialty warm-up: 10 suitcase lunge @ (up to) 1/2 BW, 15 "Tall slam ball" @ 12lb. W, 14/ 16lb. M)
5 rounds of: 10 Suitcase lunge + 2/1000 @ top (recommended) 1/2 BW + (increase if appropriate, decrease if it isn't... no wiggling, no "hipster posture") 15 Kettlebell swing @ scheme-appropriate weight (1/2 BW is a strong guideline) 10 Kettlebell halo + extension @ (up to) 1/4 BW 5 Pull-up 5 Dip (Up to) 1 minute rest (take what you earn) As always, position governs weight; Don't try to trick either, because ultimately, they will win. Pay attention, move with intent, and make progress.
Scale lunge by round as needed; It is clearly visible and even easier to feel when lunge weight needs to change. Brace before you drop; During, is too late.
Then: 15 calories Airdyne/ equivalent 25 "Burpee from the bottom" 10 calories Airdyne/ equivalent 25 Straight jump 5 calories Airdyne/ equivalent Pedal, move, jump, and transition like you mean it, and like you want to be here; In order for conditioning drills to be truly effective in challenging and increasing our capacity, transitions are not rest periods, and work must feel (and appear) ferocious. Arms and legs on the bike; Short sprints should be simple and mean- no gaming, no conservation efforts. “Burpees from the bottom” simply begin and end with your chest on the floor. Move and reset with dexterity and intent; No wiggling, no wandering.
And then, “Time under tension”: 200 yd. Farmer walk (20 yd each @ (up to) BW- 50% in each hand) + 25 calories Airdyne @ cool-down pace + 25 cat/ cow stretch Farmer walk: Today, strategize weight based on two back-to-back uninterrupted trips (this will likely equate to 75% (2 intervals down) of your single-trip, 100 yd. top end)