9 rounds of the following kettlebell complex:
Today, entire sequence is performed with one kettlebell- Heaviest 3-rep full-range high pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.
Then, 10 rounds of:
If rest feels unnecessary in the first few rounds, work harder and make it mandatory in the last few. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
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 approx. 50% of max RPM.