20 reps @ 40% of 1RM
1 minute rest
15 reps @ 60% of 1RM
1 minute rest
10 reps @ 80% of 1RM
1 minute rest
Then, with a partner:
30 revolutions Airdyne
vs.
Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2 M)
x 6
Start pedaling once kettlebells are in the rack position- not before. If the weight goes to the ground before 30 revolutions are complete, perform 10 burpees each at the end of part 3.
And then, also with a partner and for time:
vs.
Rest
x 8
In parts 2 and 3: Each partner completes 1 turn at each station in each round. Switch occurs immediately and ferociously upon completion of lead movement. Today- if working alone, time your first round, add 10 seconds, and perform the alternating movement for that duration.
*If double-unders aren’t yet in your toolbox, substitution today is 60 reps high-knee jumprope.