60 Double kettlebell front squat:
Today, sets are partitioned based on chosen weight.
Choose either: 40 + 20 (lightest), 30 + 30 (moderate), or 4 x 15 (heaviest). Rest up to :30 sec. between sets, and adjust weight immediately if position breaks.
Then:
12- 10- 8- 6- 4- 2 of:
1-arm kettlebell row
Kettlebell halo + extension
Kettlebell row: Split each set evenly between arms, and scale weight to ability for each set.
Kettlebell halo + extension: Change direction and demand full lock-out in each rep.
And then, as quickly as possible:
40 Jumping pull-up
40 Abmat sit-up
20 Jumping pull-up
20 V-up
Move and breathe deliberately, and attempt no rest; Safety considered, there is value to making yourself move in simple conditioning drills.
And finally, “Time under tension”:
Max-duration extended-arm mace hold @ 8kg. W, 10kg. M + Superman hold/ rock (50 reps or two minutes)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.