Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 16 (Ex. 2L + 2R x 2, 1L + 1R as needed.)
Then, at moderate weight, 1 round of:
Kettlebell Sequence #2
7 1-arm swing (Left)
5 Snatch (Left)
3 Turkish Get-up (Left)
1 Windmill (Left)
7 1-arm swing (Right)
5 Snatch (Right)
3 Turkish Get-up (Right)
1 Windmill (Right)
Position considered, use the same single kettlebell throughout each sequence. Weakest lift in the sequence dictates weight.
And then, as quickly as possible:
50 revolutions Airdyne
25 Bodyweight row (Any variation)
25 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
Complete in order, uninterrupted, and aggressively. If rest is needed, keep it short and specific (3 breaths or less).
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!