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.
Then:
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.
And then:
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.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!