(Photo: “He ain’t heavy Father.. he’s m’ brother”)
10 @ 60% of 2RM
8 @ 65%
6 @ 70%
4 @ 75%
2 @ 85%
2 x 2L, 2R @ as heavy as possible (as kettlebell back squat)
Rest as needed between sets. If sets require interruption, or position breaks at designated weight, make an wp-contentropriate adjustment to the next set. When scheme is listed as “2 x 2L, 2R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 6 rounds of:
4 Kettlebell halo + extension @ as heavy as possible
:20 sec. rest
Change direction each rep, and remember that lock-out governs weight in each round; If lower body is needed to “push press” the extension, or wrists bend under chosen weight, adjust wp-contentropriately and continue safely.
And then, as quickly as possible, 10 rounds of:
4 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
8 “Prison”/ Banded Abmat sit-up
100 Jumprope
And finally, “Time under tension”:
25 calorie Airdyne cool-down
(Minimum) 1 mobility position (Diagnose/ improve)
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!