Starting at up to 35lb. W, 55lb. M, perform 5L, 5R reps, rest, and then increase one interval in each set. Increase ends when 5 high-quality, uninterrupted reps are no longer possible.
When that level is reached, climb back down the ladder in the exact same manner (Ex. 5L, 5R @ 55lb., 5L, 5R @ 62lbs., 5L, 5R @ 70lbs., (fail), 5L, 5R @ 62lbs., 5L, 5R @ 55lbs.). As with any lift where there is no money on the line, position and range of motion always govern weight.
Then, 3 rounds of:
1L, 1R Turkish Get-up @ (up to) two intervals down from 1RM
2 x 5L, 5R 1-arm kettlebell row @ as heavy as possible
1 minute rest
Position and range of motion govern weight in both Turkish Get-up and row. Address details, stay in-position, and earn your chosen weight.
And then, “Time under tension”:
50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) + 30-calorie Airdyne cool-down
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly. Pace on Airdyne is wp-contentrox. 50% of max RPM.