40 “Short swing”* @ 50% of 5RM (Uninterrupted)
40 Box jump (Base height 20″ W, 24″ M, uninterrupted)
1 max rep set push-up
30 “Short swing” @ 75% of 5RM (Partition into 2 x 15 if needed)
30 Box jump (Increase to 75% of 1RM, partition into 2 x 15 if needed)
1 max rep set push-up
20 “Short swing” @ 100% (Partition into 4 x 5, or 2 x 10 if needed)
20 Box jump (Increase to within 3-4″ of 1RM. Partition into 4 x 5, or 2 x 10 if needed)
1 max rep set push-up
Round of 30 and 20: Rest between sets/ movements as needed.
Breathe and move specifically- careless execution will lead to premature fatigue and unrewarding final sets. “2 x 15”, etc. = Sets x reps
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of driving as much weight as structurally possible to just below chin height. Today, use weights designated above.