3 x 5 @ (up to) 80% of 1RM
1 x 10 @ (up to) 50% (perform as kettlebell suitcase deadlift)
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.
Then, 4 rounds of:
2 5/1000 Bodyweight row
4 Tire flip
4 Box jump ladder
(Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
8 Dip (Scaled/ weighted to ability in each round)
(Up to) 1 minute rest
5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
Jumps: Box 1 or box 2 distance/ height may increase or decrease as needed in each round. Each round of jumps should pose a challenge- scale accordingly.
And then, 4 rounds:
1 minute Airdyne (Forward @ 50%)
1 minute Airdyne (Arms only)
Not a sprint, but never a crawl- accumulate as many revolutions/ calories as possible. Maximize your time spent.