Kettlebell “Short Swing”*:
Today, find your heaviest kettlebell swing possible for 7 strong, safe, uninterrupted reps. Rest as needed between sets, and keep total number of swings under 50 (Ex. 11, 9, 7, 7, 7, 7). If suitably heavy kettlebells are not available, swing the heaviest you have for 3 x 9 followed by 2 max rep sets at same weight.
Then, 5 minutes of:
1-arm kettlebell push press @ (up to) 50% of Turkish Get-up 1RM
Switch arms as desired (if a beginner- early and often) and rest only if needed with kettlebell in the rack position. Goal is keeping the weight on your body for the full 5 minutes. Hammer details in the press, and accept nothing less than a full, aggressive lock-out in each rep.
And then, 5 minutes:
Airdyne (with kettlebell in Goblet position– 35lb. W, 45lb. M)
Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.
And finally, 3 minutes:
Airdyne (Arms only)
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.