12, 10, 8, 6, 4, 2 of:
In order, perform 12 reps of each movement, then 10, and so on. There is no designated rest. Lunge: Provided lock-out is intact, weight with whatever you choose. Push-up: Start in the most challenging way possible, and only scale if position breaks. Advanced suggestions include dynamic push-up, ring push-up, Hindu push-up.
Immediately and viciously upon completion of part 1:
120 revolutions Airdyne @ 100%
Easy to forget, but helpful to remember: Drive the pedal from your hip while maintaining strong posture in order to maximize power in the push and the pull.
*Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.