10 Double kettlebell windmill
(5 x 1L, 1R @ as heavy as possible in each set)
Position considered, attempt to match top and bottom weight, and adjust by set as needed. If double kettlebell version is not working/ not mechanically sound, perform same rep scheme with a single kettlebell.
Then:
50 Kettlebell swing @ 30-40% of 5RM (minimum 1/4 BW)
20 yd. walking inchworm
40 Kettlebell swing @ 30-40% of 5RM (minimum 1/4 BW)
20 yd. walking inchworm
30 Kettlebell swing @ 50% of 5RM (up to 1/2 BW)
20 yd. walking inchworm
20 Kettlebell swing @ 50% of 5RM (up to 1/2 BW)
20 yd. walking inchworm
10 Kettlebell swing @ 50% of 5RM (up to 1/2 BW)
20 yd. walking inchworm
Take short, specific rest only as needed (up to 5 breaths/ :15 seconds). If designated kettlebell swing weight breaks position, or mechanics erode, adjust weight immediately. Stay aggressive and focused, and be mindful of the details- Work with quality and intensity in equal measure, and keep a “composition” mindset, not simply “completion”.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!