(Specialty warm-up: 5 Kettlebell Good Morning + 3/1000 @ bottom, 5L, 5R kettlebell row, 3L, 3R kettlebell floor press, jumprope selection)
Kettlebell bent-over row:
10 x 3L, 3R @ self-scaled, ambitious, accurate weight
From the "bottom" position of a Good Morning (hard, perfect hinge- weight off the ground), perform a braced, powerful, arm-and-upper-back-dominant row. Low body is not to move.
The addition of this variation was predicated both by people's heavy proficiency in our standard kettlebell row, AND their less-than-ideal tendency to use far more low-body power than upper-body strength in performing them. Thumb turns in 10/15 degrees from full, upright "Pistol" position.
Today: Perform 3L, 3R kettlebell floor press, ideally at same weight, + 3 scaled-to-ability push-up following each set of row. Rest reasonably after three movements are complete.
15 calorie Airdyne/ equivalent sprint + 150 jumprope
Timed, and like you mean it. Arms and legs on the bike the entire time.
And then, 15 attentive, aggressive minutes of:
5 Sit-up (your choice, no more than 3 variations throughout, "GYAOTG" variations are in-play)
(Optional) 3 breath rest/ reset
Hustle, transition quickly and expertly, and accumulate as much simple, high-quality work as possible. Do not rest longer than, or outside of, designated duration.
And finally, "Time under tension":
15 Dowel partial pull-over + 3/1000 (seated) +
15 cat/ cow stretch +
15 calorie Airdyne/ equivalent cool-down