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:
5 x 5L, 5R @ as heavy as possible uninterrupted
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “5 x 5L, 5R″, it always refers to “Sets” x “Reps”.
And then, as quickly as possible:
50 Rocking chair @ 15lb. W, 35lb. M- use bumper plate
100 revolutions Airdyne @ 100%
Output may change, but effort stays at 100% until task is complete.