Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20.
(Ex. 5, 3, 3, 1, 1, 1, 1)
1 minute rest, then:
Lunge may be weighted with any implement and carried in any position you choose, with the exception of back squat rack. If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Take no rest outside of the :20 seconds between rounds.
2 minutes Airdyne (Forward)
1 minute push-up hold (Top position)
2 minutes Airdyne (Backward)
1 minute bar hang
2 minutes Airdyne (Arms-only)
1 minute squat hold (Below parallel, posture intact)
Airdyne pace is 50-60% of max RPM. Position break during any round of holds = 5 Burpees each, added together and completed at the end (Ex. 2 breaks in all three rounds = 30 burpee).