4 rounds of:
6 Walking lunge (As heavy as possible)
Up to 1 minute rest
Lunge may be weighted with kettlebells/ dumbbells in suitcase position, or sandbag/ barbell in front rack. Adjust weight (up or down) each round as needed.
Then, 4 rounds of:
6 Kettlebell halo
6 Box step*
Form and position considered, weights are as heavy as possible in each round; If we feel we can accomplish 10 reps in either movement with the weight we’ve chosen, it is too light; Adjust (up or down) as needed. Rest as needed between movements/ sets.
And then, 2 aggressive rounds of:
60 revolutions Airdyne
20 Walking lunge (Unweighted)
*Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.