Kettlebell high pull/ Goblet squat
5 x 5 @ as heavy as possible in each
3 x 7 @ 50% of heaviest set from above
High pull/ Goblet squat: Focus on quick transitions between top of high pull, catch in Goblet position, and squat. Rest as needed between, and adjust weight if sets require interruption. When scheme is listed as “3 x 7″, it always refers to “Sets” x “Reps”.
Then, 5 minutes of:
Burpees from the bottom
”Burpees from the bottom” simply begin and end with your chest on the floor. Today, trainer will call out a specific number of reps and intersperse varied durations of rest between them, and athletes will remain with chest on the ground ready to go until directed (very similar to our sprint start). In a group, completing the designated number quickly will lead to a few extra breaths of rest between sets. If a set needs to be skipped due to fatigue, perform 20 additional burpees when the drill is over.
And then, as quickly as possible:
100 revolutions Airdyne (Forward- with kettlebell in the Goblet position– 25lb. W, 45lb. M)
100 revolutions Airdyne (Arms only)
Image stolen from Gym Jones. Don’t do the work if you don’t have the balls to rest.