(Photo: Staged for the photo, of course. No one moves maces that heavy as part of regular training… )
5 x 5 @ (up to) 70% of 2RM
If sets require interruption at chosen weight, or range of motion fails, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Sound position and full range of motion always govern weight.
Then, 7 rounds of:
Kettlebell weights and chin-up variation are scaled to ability in each round. Strive to complete the most challenging lifts/ movements you can, and only scale when range of motion fails or position breaks.
Advanced chin-up suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip.
And then, violently:
30 calories Airdyne
30 Bodyweight row (Overhand grip/ barbell)
This is a sprint, not a jog. If rest is needed in bodyweight row to maintain quality reps, keep it to 3 breaths or less (no more than :15 sec.).
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!