2 x 5 @ 60% of 1RM
5 x 2 @ 85% of 1RM
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Then, 9 aggressive rounds of:
9 Kettlebell swing @ 55lb. W, 70lb. M
1 Sprint start @ 20yd.
3 Breaths rest (On the ground)
1 Sprint start @ 20yd.
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately transition to either quick rest or kettlebell swing.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended arm mace hold (8kg. W, 10kg. M)
Each position break/ weight to the floor during work round = 1 minute Airdyne.