5 x 3L, 3R @ 75-85% of 1RM
2 x 5L, 5R @ 60%
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed to complete a strong, uninterrupted next set. When scheme is listed as “5 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and overhead is not a relative position.
Then, at heaviest weight used above:
5 x 5L, 5R Single kettlebell front squat
Rest as needed after completing 10 reps. Attempt fluid hand-to-hand switches; if rest is needed between arms, keep it short (:15 sec. or less).
And then, as many rounds as possible in 5 minutes of:
5 Burpee
10 Abmat sit-up @ 15lb. W, 25lb. M
No rest- stay in position, keep a strong pace, and breathe like you know how.
And finally, “Time under tension”:
30 calories Airdyne (alternating 5c arms + legs/ 5c arms-only) @ cool-down pace