5 x 3 @ 75-80% of recent 2RM
1 x max rep @ 50% of 2RM
Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.
Then, high-effort 1-minute rounds of:
1-arm kettlebell swing @ 35lb. W, 55lb. M
Tire smash (Any variation) @ 8/10lb. W, 10/12lb. M
Abmat sit-up @ 25lb. W, 45lb. M
Active rest (Unweighted, simple movement)
Airdyne @ 100%
Count total reps completed top-to-bottom, excluding any active rest movement. Hustle in transitions, breathe and move like you know how, and push the pace. Abmat sit-up: Keep weight anchored at the solar plexus or above in each and every rep. Airdyne: Reps = calories.
And then:
30 Mace Good Morning @ (minimum) 10kg. W, 12kg. M
Rest as needed/ desired between sets of 5 reps. Demand posture and tension throughout- hunt for your perfect hinge position in each rep.