5 rounds of:
Heaviest uninterrupted 7-rep governs kettlebell row weight- adjust by round as needed. Scale push-up to ability in each round; Advanced suggestions include: Plyometric, Hindu, rings. “Scale to ability” means both increasing and/ or decreasing difficulty as appropriate.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Keep effort high and pace strong, and attempt to match mace 360 output in all four rounds. Weight is self-scaled and challenging (recommended @ 10kg. W, 12kg. M).
And then, “Time under tension”:
Plank hold (Organized top of push-up) + 50 Kettlebell kayak @ 25lb. W, 35lb. M
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.