10 rounds of:
Rest as needed at the end of each round, not in the middle; Transition seamlessly from carry to swing. If designated swing weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
And then, 3 rounds of:
1 minute Airdyne (Forward, dowel in back squat rack)
1 minute Airdyne (Arms only)
1 minute Airdyne (Backward, dowel in snatch/ OHS position)
All rounds are performed at a cool-down pace of 40-50% of max output.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weights designated above.