5 rounds of:
5 Back squat @ 65-75% of 1RM
5 Kettlebell Good Morning @ minimum 1/2 BW
(Up to) 2 minutes rest
If a set of either movement requires interruption, or creates a compromised position, make as minor an adjustment as needed before continuing. Provided position is strong, scale Good Morning to ability- 1/2 bodyweight is minimum.
Then, 2 aggressive rounds:
400m row
40 Medicine ball throw/ catch* @ 15lb. W, 20lb. M
20 Mace swing (Pendulum, 360, 10-2, varial– 10kg. W, 12kg. M)
Hammer position in all movements, and hustle throughout; There is no designated rest- if it is needed, it is to be kept short and specific and taken after mace swing.
And then:
60 revolutions Airdyne (Arms only)
2 minutes Airdyne @ 100% (note calories)
*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.