15, 10, 5- 5- 5
Weight increases in sets 1, 2, and 3 (denoted by commas) and then stays the same for sets 4 and 5 (denoted by dashes).
Rest as needed between sets. Start no higher than 40% of 1RM, and aim to complete sets of 5 at no lower than 75-80%.
Then:
20 Turkish Get-up (5L, 5R x 2) @ 60% of 1RM
And then:
4 minutes Airdyne (Forward)
3 minutes Airdyne (Backward, no hands)
2 minute Airdyne (Dowel in overhead squat position)
1 minute Airdyne (Dowel in back squat rack position)