2 aggressive rounds of:
25 Kettlebell “Short swing” @ minimum 1/2 BW
50 Tire smash (Any variation) @ 6/8lb W., 10/12lb. M
25 Inchworm
If needed at all, rest is taken after inchworm.
Kettlebell swing reminder: Power and position govern weight- If we lose our strong hinge, back rounds, or legs fail to snap straight in the “drive” portion of the movement, adjust accordingly and continue safely.
”Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
Note: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
Then:
100 Jumprope
1 minute plank hold (Organized top of push-up)
100 Jumprope
1 minute bar hang
100 Jumprope
1 minute bodyweight row hold (Upside-down plank- use barbell + double overhand grip for hold)
50 calories Airdyne (Alternating arms + legs (full-body) with arms-only (feet on pegs) in exact 5-calorie intervals)
Hustle, stay engaged, and work hard in this simple conditioning; You’ll get out exactly what you put in.
Airdyne: Drive power from your midline, and move the bike with your whole body.
Position breaks in holds: 10 burpees each, accumulated and completed at the end.
And then, “Time under tension”:
One- arm bodyweight row hold (Use barbell + overhand grip for hold)
Brace as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.