5 rounds of:
10 Bench press @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ (up to) 50% of above
(Up to) 2 minutes rest
If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.
Then:
50 calories Airdyne @ minimum 75% of max RPM
5 x 5L, 5R 1-arm kettlebell swing @ 1-arm kettlebell row weight
1 minute rest
500 Jumprope
When scheme is listed as “5 x 5L, 5R″, it always refers to “Sets” x “Reps”. Kettlebell swing: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely. Jumprope: If rest is needed, keep it short and specific, and take it in specific intervals (Ex. 200 reps, 5 breaths… )
And then, “Time under tension”:
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in each movement), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.