Beginning as heavy as possible and adjusting one weight interval down in each set, perform:
3L, 3R 1-arm kettlebell row
5 Bodyweight row
:20 sec. rest
5L, 5R 1-arm kettlebell row
5 Bodyweight row
:20 sec rest
7L, 7R 1-arm kettlebell row
5 Bodyweight row
:20 sec. rest
9L, 9R 1-arm kettlebell row
5 Bodyweight row
:20 sec. rest
25 Bodyweight row
Hammer mechanics, perform focused, deliberate breathing, and work hard. Programmed rest translates into more effort, not less. Don’t under-lift in the kettlebell row, and scale bodyweight row to ability in each round.
Then, as quickly as possible:
25 Burpee
10 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
1 minute active rest (Unweighted, simple movement)
15 Burpee
5 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
10 Burpee
1 Medicine ball shuttle run (20 yd. @ 15lb. W, 20lb. M)
Attempt to take no rest outside of active minute. Efficient movement will lead to expedited completion- breathe specifically, and mitigate fatigue by focusing on the task, not the toil. Medicine ball remains in-hand but touches the ground at the end of each sprint.