5 rounds of:
1 Sled pull (20yd. @ BW)
:30 sec. Airdyne sprint
10 Bodyweight row
”Drag” = forward, and “Pull” = backward. Hustle on the switches between movements. Airdyne: Though output may change, effort should remain at 100% in each and every round.
Then, 8 total reps of the following kettlebell complex:
1 + 1 + 1 = 1 rep. Goal is fluid, seamless transition from movement to movement, and hand-to-hand switches. You may rest, alternate arms (4L, 4R total), and increase/ decrease weight as desired.