5 rounds of:
5L, 5R Kettlebell snatch @ scaled to ability
10 Kettlebell halo @ 25lb. W, 35lb. M
1 minute rest
Weight today is self-scaled and challenging- have a back-up plan in sight if position breaks with initial chosen weight. If kettlebell snatch is clunky, or not yet in your toolbox, substitute with 7L, 7R 1-arm kettlebell swing per round.
Then:
20 Underhand bodyweight row
30 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
40 Push-up
50 Jumping pull-up
Complete in order and uninterrupted. Scale push-up to ability, and demand full range of motion in all reps of all movements.
There is no designated rest- if it is needed, keep it short and specific (3-5 breaths); Safety considered, there is value to making yourself move in simple conditioning drills.
And then, “Time under tension”:
Hollow hold/ rock + 50 Abmat sit-up @ 15lb. W, 25lb. M
In hollow position today, work in maximum-tension, :20-:30 sec. sets. Accumulate a minimum of two minutes- If you’re not fatigued, and ready to stop, work harder and continue.
Keep weight anchored at the solar plexus or above in each and every rep of Abmat sit-up. Shoulders touch at the bottom of each rep, butt stays on the ground, posture is upright at the top. Pace is not a substitute for position, even in simple movements