Hang power clean + push press
Double kettlebell swing clean + push press:
4 x 6 @ 50-60% of push press 1RM (barbell)
4 x 6 @ challenging, uninterrupted sets (kettlebell)
Rest as needed between sets, and adjust weight if position breaks or set requires interruption. Alternate between movements in each set as desired, performing 4 total sets of 6 reps.
6 Walking lunge @ 1/2 BW +
1 minute rest
12 Walking lunge @ 1/2 BW
:30 sec. rest
18 Walking lunge @ 1/4 BW
Lunge may be weighted with any implement and carried in any position you choose, with the exception of back squat rack. If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Take no rest outside of the designated durations.
1 minute Airdyne (Forward)
1 minute push-up hold (Scale to ability)
1 minute Airdyne (Backward)
1 minute bar hang
1 minute Airdyne (Arms-only)
1 minute squat hold (Below parallel, posture intact)
Airdyne pace is 75% of max RPM. Position break during any round of holds = 10 Burpees each, added together and completed at the end (Ex. 1 break in all three rounds = 30 burpee).