5 x 5 @ 75% of 1RM
Rest as needed between sets. Position considered, all sets are performed uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then, as quickly as possible:
25 Kettlebell “Short swing“ @ 75% of 5RM
50 Bodyweight row (Alternate hand position/ implement as desired)
25 Burpee broad jump
50 “Sit-up“ (Scaled to ability)
Sit-up: Make the most challenging possible choice, and sustain as long as possible. If position breaks, adjust in 10- or 25- rep increments. Suggestions include, in order of difficulty: Ab wheel roll-outs, 360, knees-to-elbows,V-up, Abmat.
And then:
Accumulate 8-10 minutes Airdyne and 8-10 minutes overhead/ thoracic mobility. Intersperse as desired.