(Specialty warm-up: 10 suitcase lunge @ (up to) 1/2 BW, 2L, 2R Kettlebell halo + 2/1000 extension)
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 @ (minimum) 1/2 BW 10 Kettlebell halo + extension @ (up to) 1/4 BW 5 Pull-up 5 Dip (Up to) 1 minute rest/ assessment (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. Also as always- Transitions are not rest periods. Hustle, and work until the rest. Please and thank you.
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.
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 short conditioning drills to be truly effective in challenging and increasing our capacity, transitions cannot be rest periods. 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”: 100 yd. Farmer walk (20 yd each @ minimum BW- 50% in each hand) + 5 x 10 Mace front pendulum @ heavy/ powerful enough to be useful + 15 calories Airdyne/ equivalent @ cool-down pace + 15 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)