15yd. Kettlebell Farmer carry @ BW
12 Kettlebell “Short swing“* @ 1/2 BW
9 rounds, or 12 minutes, whichever comes first.
Goal is completion of the 9, not running out the clock at 12.
Then, at 50-60% of max RPM:
3 minutes Airdyne (Forward, dowel in back squat rack)
2 minutes Airdyne (Backward, no arms)
1 minute Airdyne (Forward, dowel in snatch/ OHS position)
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of driving as much weight as structurally possible to just below chin height. Today, use weights designated above.