(Specialty warm-up: 5L, 5R kettlebell back squat, 3L, 3R kettlebell snatch, 5 weighted box jump, 10 dowel partial pull-over- into back rack)
1 x 5L, 5R @ as heavy as possible (as kettlebell back squat)
2 x 10 @ 60-65% of 2RM/ scheme-appropriate weight, each rep with a 5/1000 @ top
1 x 5 @ 50%, each with a 10/1000 @ top
Kettlebell push press:
5 x 2L, 2R @ as heavy as possible in each, stopped at the top Rest as needed between sets of both movements. If range of motion fails, or set requires interruption, make as minor an adjustment as needed and complete the next rep/ set safely. When scheme is listed as “5 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Sound position always governs weight, and “lock-out” is not a relative position.
Fact, not feelings, govern duration of holds. If you tend to "lose count" when tired, ask for an accountability booster.
Then, 5 rounds of:
5 Box jump @ 25lb. W, 35/ 45lb. M (use bumper plate)
5L, 5R Kettlebell snatch @ (up to) 75% of push press weight from above
10 Overhead walking lunge @ 15lb. W, 25lb. M (bumper plate)/ 8kg. W, 10kg. M (top of mace shovel)
If designated weight breaks position, adjust immediately and continue safely. If overhead position becomes unsustainable with all implements, perform lunge with kettlebell in hard, organized front rack.
**Overhead lunge is earned**- Shovel is the "easiest" to keep arms straight. If bumper plate bends arms, a single kettlebell is also an option, but there is to be no lunging with bent arms, with any implement, at any weight. Time is far better spent lunging another way (likely weight in the front rack) if overhead position is questionable. Thank you.
And then, 2 rounds of:
20 Kettlebell halo @ (up to) 25lb. W, 35lb. M OR Mace 360 @ 8/10kg. W, 10/12kg. M 5L, 5R 360 sit-up (or, if absolutely needed, 20 V-up per round) 20 Push-up
No designated rest here; If needed, keep it short and specific (3 breaths or less/ :15 sec.)
Position governs weight in halo or mace 360- adjust by round as needed. Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones. And finally, "Time under tension":
15 Kettlebell Good Morning @ (minimum) 1/2 BW +
50 Hollow rock (5 x 10 if needed; Quality governs scheme) + 15 cat/ cow stretch + 15 calorie Airdyne/ equivalent cool-down