5 Back squat @ 80-85% of 1RM
Rest as needed (no less than 1 minute)
x 7
Goal is challenging, uninterrupted sets with meticulous position throughout; If a break is required prior to set 5, adjust weight to allow for uninterrupted remaining sets.
Then:
3L, 3R Kettlebell strict press
Rest as needed (no less than 1 minute)
x 5
Start as heavy as possible for 3 quality, uninterrupted reps, and only adjust weight if/ when needed.
And then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
Airdyne @ 100%
Decrease of more than 15 RPM or 10 revolutions in any round following the 1st= 20 burpees per, accumulated and completed at the end. Hustle now, rest after; Don’t even entertain burpees as a possibility.