(Photo: “Time under tension”: One-arm bodyweight row hold, Blackboard S&C, Istanbul, Turkey.)
5 rounds of:
Each round is to be as heavy as possible; Carry starts at top of the 5th deadlift.
Work hard to match Airdyne calories in each round.
If suitable weight kettlebells are not available, get creative and make it work with what you have. If dumbbells are available at suitable weights, elevate them off the ground to mid-shin height using plates or blocks.
Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.
Then, 3 rounds of:
Switch arms as desired in kettlebell swing. Today, perform “Prison” Abmat sit-up with dowel in an organized back rack position; No other positions or mechanics change.
And then, 5 rounds of:
15 Straight jump @ (up to) 1/4 BW
:30 sec. rest
Hold kettlebell or bumper plate at chest level, and keep it there.
And finally, “Time under tension”:
30 calories Airdyne @ cool-down pace + relevant, thorough mobility (critical think, diagnose position, test/ re-test)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!