If kettlebell swing weight creates compromised position, adjust one interval down and continue. If sets drop below 10 reps, drop one interval down and continue. Be mindful of breathing, starting position, transitions, and common faults. Be self-aware regarding your ability/ inability to swing designated weight in a powerful, organized manner.
Then, 8 aggressive rounds of:
2 trips “Leader” @ 20 yd. each
2 trips “Follower” @ 20 yd. each
:20 sec. rest
4 total trips = 1 round.
Follower: Drape a rope/ belt/ like around your partners hips and make them tow you. Put the brakes on by pulling your shoulders back and pushing your hips forward, keeping your guts tight, and leaving your weight on your heels. Arms are straight. Keep your legs wide so you don’t have to scurry around theirs.
Leader: Get low, stay on the balls of your feet, stay postured up, and drive forward with intent.
And then, 2 rounds:
2 minutes Airdyne (Forward, dowel in back rack)
1 minute Airdyne (Arms only)
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.