Front squat:
Climb to and find a 2RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 3, 3, 2, 2, 2).
Then, as quickly as possible, 2 rounds of:
1 minute Airdyne @ 100%
5 Slam ball (40lb. W, 50lb. M)
10 Slam ball (30lb. W, 40lb. M)
15 Slam ball (20lb. W, 30lb. M)
1 minute rest
Avoid rest outside of the designated minute. If designated weights create a compromised position, adjust one interval down and continue. Hammer position and breathe with focus on both the bike and slam ball- Sloppy work expedites fatigue.
And then, 1 round of:
1 minute push-up hold (20+ max push-up: Hold at bottom. Under 20: Hold in plank)
5 Kettlebell “Short swing” @ 5RM
5 Breaths
10 Kettlebell “Short swing” @ 2 intervals down from 5RM
5 Breaths
15 Kettlebell “Short swing” @ 3 intervals down from 5RM
”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.