Push press/ push jerk:
7, 5, 3, 1, 1, 1, 1, 1
Weight goes up each set (denoted by commas).
Rest as needed between sets (up to 1 minute).
Use up to 5 single lifts to reach new target weight.
20 Double kettlebell windmill (10L, 10R)
Weight today is self-scaled. Switch arms as desired.
Weight increases in 4-rep increments; Attempt to match top and bottom weight. If weight increase causes a compromised position finish remaining reps with highest successful weight. If double kettlebell version is not working, perform same rep scheme with a single kettlebell.
1 minute Superman
40 Air squat
:45 sec. Superman
30 Air squat
:30 sec. Superman
20 Air squat
:15 sec. Superman
10 Air squat
Maintain same strong arch required in Superman position in each and every squat rep.