3 rounds of:
:30 sec. tire flip
:15 sec. rest
Focus on strong set-up and re-set in each flip- pace always takes a back seat to position in training. Move aggressively- there is no such thing as (and certainly no value to) a casual tire flip.
Then, 5 rounds of:
”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 the heaviest weight possible for 7 quality, uninterrupted reps.
Immediately after 1 minute rest in 5th round:
100 revolutions Airdyne @ 100%
:20 sec. @ 30%
50 revolutions Airdyne @ 100%
Though output may change, effort should remain at 100% in both rounds.
And then, skill work:
Kettlebell “Odd Lifts”
Practice several of the movements above, and note improvement in each. Start with the basic versions of each, and practice more difficult variations as appropriate. Regardless of skill level, spend enough time to note improvement.