50 Kettlebell back squat @ (minimum) 1/2 BW
Switch sides as desired, and if rest is needed, keep it under :30 seconds. No set breaks under 5 reps- If designated weight creates position break or compromised range of motion, make as minor an adjustment as possible and continue safely.
Then, with intent:
100 “Prison” Abmat sit-up
100 calories Airdyne (Alternating 5c arms + legs/ 5c arms-only)
Perform uninterrupted (preferred), or 2 x 50/ 4 x 25, alternating between movements but not using each transition as a rest period. Today, partitioning is scaling, and if chosen, extra effort is expected.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.
Airdyne: Today, alternate arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals.
50 Airplane push-up/ Plyometric push-up (From the bottom)
Airplane push-up- plyometric or otherwise- simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and move with intent. Take short breaks as needed; If position breaks or range of motion fails, elevate as needed and continue.
And finally, “Time under tension”:
Lock into an aggressive hinge position with tension and focus as if it were heavy, and do some cool-down/ active recovery work. Anchor hands on your body, use a stick/ dowel to manufacture tension, add a dowel/ empty bar to the back rack… Intelligently interpret what will work best for you.
Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.