(Photo: Dancers awaiting partners/ Calm before the storm.)
7 rounds of:
Squat complex weight is self-scaled, and should pose a significant challenge in each round. Each rep should be difficult, violent, and positionally sound. Kettlebell is held in the Goblet position.
Sound position and full range of motion govern weight- especially in the jump squat. If chosen weight compromises either, adjust immediately and continue safely.
1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge = 1 rep.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Then, as quickly as possible:
There is no designated rest here; Safety considered, there is great value to making yourself move in simple conditioning drills. Transition fluidly and immediately from one movement to the next, mind your breathing, and move efficiently.
And then, 5 minutes of:
5 Dowel/ “Prison” Abmat sit-up
:10 sec. reset
Take rest in each round; If you don’t feel you need it, move quicker and more aggressively in the sit-up; Make yourself tired.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!