10 x 2 @ (up to) 95% of 2RM
1 x 10 @ 50%, each with 3/1000 hold in top position
Rest as needed between sets. If a set requires interruption make as minor a weight adjustment as possible and continue uninterrupted. When scheme is listed as “10 x 2″, it always refers to “Sets” x “Reps”. Reminder: Position and organized execution always govern weight.
Then:
2 x 10 Kettlebell Good Morning @ as heavy as possible
1 x 10 Banded Good Morning (Banded to ability for one strong, uninterrupted set)
Rest as needed between sets and movements, and adjust weight/ tension immediately if position breaks.
And then, 5 aggressive minutes of:
5 Slam ball @ 15lb. W, 25lb. M
50 High-knee jumprope/ 75 regular jumprope
5 calories Airdyne
Hustle in transitions between movements: Dawdling by any member of the group equals extra minutes for all members of the group. There is no designated rest here- if it is needed, keep it short and specific (3 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Banded hinge + 5 minutes Airdyne @ cool-down pace
Lock into a moderately-banded hinge position with tension and focus, and do some active cool-down work. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in hinge position), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.