3 x 10 @ (up to) 60% of 2RM
Then:
5 x 5L, 5R @ as heavy as possible in each
Rest as needed between sets. If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed and complete the next uninterrupted and at full-range. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”. Reminder: Sound position and powerful execution always governs weight.
Then:
20 Walking lunge @ (up to) 1/2 BW (kettlebell in back rack– 10L, 10R)
20 Inchworm
20 Walking lunge @ 75% of above
20 Push-up
20 Bodyweight row
20 Burpee
200 Jumprope
Move seamlessly and aggressively. If rest is needed, keep it to three breaths or less (:15 sec.). If training is focused on composition, and not simply completion, pace does not change position or execution.
And then, 5 aggressive minutes of:
3 Pull-up
5 calories Airdyne
3 breaths rest
Utilize the most difficult version of the pull-up in your toolbox for as long as you can, and make each round on the bike a vicious sprint.
And finally, “Time under tension”:
20 Dowel partial pull-over + 20 calorie Airdyne @ cool-down pace
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy pulling day, and improving position for next time.