9, 7, 5, 3, 3, 3
Height increases each set (denoted by commas between). Rest as needed between sets. The game today is 3 challenging, uninterrupted reps- If jumps become singles, make a minor adjustment and continue uninterrupted.
Then, 9 aggressive rounds of:
9 Kettlebell swing @ 55lb. W, 70lb. M
1 Sprint start @ 20 yd.
3 Breath rest (On the ground- wp-contentrox. :10 sec.)
1 Sprint start @ 20 yd.
If designated kettlebell swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately transition to either quick rest or kettlebell swing.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended arm mace hold (8kg. W, 10kg. M)
Each position break/ weight to the floor during work round = 1 minute Airdyne.