“Corpse Without a Soul” 6:58
(Mercyful Fate– “The Beginning”)
Count rounds and half-rounds completed in 6:58. Today: Dry-run each movement with chosen weight- Once we start, it stays with us. If position breaks in movement, remainder of time is spent holding the weight in a static position.
Note: Today, if kettlebell is dropped or placed on the ground prior to expiration of time, workout ends and 100 burpees commence.
Then, 4 rounds of:
Complex: Maintain a quality hollow position during the performance of and transition between all three movements. Bodyweight row: Scale to full ability in each round. No easy reps.
And then, at cool-down pace, 3 rounds of:
1 minute Airdyne (Arms only)
1 minute Airdyne (Legs only)