(Photo: The truth; An often unwelcome visitor.)
Double kettlebell front squat:
5 x 7
5 x 3L, 3R
Rest as needed between sets of both movements. Weight is scaled to full ability throughout; If sets require interruption at chosen weight, make as minor an adjustment as needed before continuing. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight, and “locked out” always includes a rigid stop of motion.
Then, 5 rounds of:
10 Rocking chair @ 15lb. W, 25lb. M (use bumper plate)
100 Jumprope
There is no designated rest here- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout. Safety considered, there is great value to making yourself move in simple conditioning drills.
And then, “Time under tension”:
L- hang/ knees-up hang + 50 cat/ cow stretch
Use any grip you choose in hang, and switch between them as needed. Remember: Hanging in a half-bicep curl is going to make you feel a lot heavier than you are. Use global structure, not regional strength, to support a challenging position for an extended duration. Accumulate at least two minutes, and take as few breaks as possible.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!