(Specialty warm-up: 5 bench press @ 1/2 BW, each with 5/1000 @ top, 5 heavy kettlebell Good Morning) 6 rounds of: 6 Bench press @ (up to) 75% of 2RM 4 Kettlebell halo + extension @ as heavy as possible in each round (full stop at the top) (Up to) 1 minute rest (very likely, less... ) If sets require interruption at designated/ chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Change direction each rep, and remember that lock-out governs weight in each round; If lower body is needed to "push press" the extension, or wrists bend under chosen weight, adjust appropriately and continue safely. Reminder: Hands, head, hips, heels should be in one straight line at the top of the kettlebell halo + extension. Often, hands are in front, and also often, it is because the wrists are bent.
Then: Kettlebell Good Morning: 10 x 2 @ as heavy as possible in each set Especially in a movement as deliberate and challenging as the Good Morning, position governs weight; Loss of strong hinge or upper body position, compromised bracing, or softness at the bottom of the movement dictate an immediate adjustment. Rest up to :30 sec. between sets.
"As heavy as possible": If we are able to perform six reps with our chosen weight, it is clearly not as heavy as possible for two. If single kettlebell weight is exceeded, two may be placed flat sides together, and lifted in a Pistol grip. Alternatively- hold longer at the top, hold longer at the bottom, brace harder, breathe less. Make the weight heavy. Or, don't.
And then: 20 Inchworm 40 Walking lunge @ (up to) 1/2 BW (anything, anywhere, except back rack) 20 calories Airdyne @ 100% 40 "Prison" walking lunge (unweighted)
Take short rest as needed during Inchworm to keep both quality high and range of motion thorough. Take anti-rest during Airdyne calories and walking lunge. Hustle hard, focus on mechanics and breathing, and conquer the conditioning.
"Up to": Only limiting language if your aspiration is to under-perform. If all boxes are checked, the "up to" is a back-up plan, not a primary strategy.
"Enthusiasm tempered with reality".
And finally, "Time under tension":
25 Airplane push-up (5 x 5- whole body moves at once; no wiggling) + 15 Dowel partial pull-over + 15 calorie Airdyne cool-down