(Specialty warm-up: 5L, 5R kettlebell front squat, 5 kettlebell high pull + Goblet catch) Front-loaded squat:
1 x 5 @ final fact-finding implement/ weight
5 x 5 @ (up to) 75% of heaviest implement 2RM Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight. Use whichever variation/ implement allows for movement of the most weight in the best position. Today: Perform 10 push-up/ Airplane push-upimmediately following each set of squat, and rest as needed after the two movements are complete. Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Push-up non-suggestions include: Rigid plank position, touch at the bottom, lock out at the top. No wiggling, scaled when necessary.
Then: 25 Double kettlebell front squat @ (recommended) 50% of heaviest above
25 Kettlebell high pull + Goblet catch @ same (with a single kettlebell, of course)
25 calories Airdyne/ equivalent (No arms-only; Breathe, focus, and drive the bike with your whole body)