(Photo: Many degrees exist between, being casually looked at, and actually seen… )
Front squat:
7 x 5 @ (up to) 75% of 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “7 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Today: Perform 5L, 5R 1-arm 360 (or 10 light kettlebell halo) and 10 push-up immediately following each set of squat, and rest as needed after the three movements are complete.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
Then:
25 Kettlebell high pull + Goblet squat @ (recommended) 1/2 BW
Take only the rest you need. Focus on an organized, powerful kettlebell high pull to transition into an aggressive “catch” in the Goblet position (hands on side of handles, forearms driven into sides of kettlebell); Start strong and hard, not soft and slow. If recommended weight breaks position, adjust accordingly and continue safely. Conversely, if 1/2 BW does not pose a significant challenge, adjust accordingly and continue progressively.
And then, 5 minutes of:
5 Straight jump
10 Medicine ball throw @ 10/12lb. W, 14/16lb. M
1 Burpee
Hustle in the transitions, limit rest, and manage breathing; There is little value to casual 5-minute conditioning. Count and note completed rounds and partials as reference for next time.
Throw: There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!