10 rounds of:
Weight for hold and 360 are the same today- self-scaled, challenging, and uninterrupted. If needed, kettlebell halo is performed at up to 1/4 BW. Airdyne calories are a vicious sprint in each and every round.
There is no designated rest- take as little as possible, and recover breathing during hold.
And then, 5 rounds of:
Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :10 sec. between each rep.
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, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.