2 rounds of:
25 Kettlebell “Short swing“ @ (up to) 1/2 BW
10 2-second overhead kettlebell swing @ (up to) 1/4 BW
5 minutes Airdyne (with kettlebell in Goblet position- 25lb. W, 35lb. M)
1 minute rest
”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times (Keep your back straight and push the weight to the ceiling).
Then, 1 Tabata interal (:20 sec. work/ :10 sec. rest x 8) of:
Box jump (20″ W, 24″ M)
Move specifically, powerfully and with fluidity, and match output throughout. Drop of more than 3 reps: 2 minutes Airdyne + 20 Burpees per.