5 x 5 @ (up to) 75% of bench press 2RM
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
50 1-arm kettlebell swing @ (up to) 50% of heaviest set from above
Switch arms and break sets as desired. Adjust weight as soon as position breaks or power runs out.
And then, 10 minutes or 7 rounds, whichever comes first:
1 Sprint start* (20 yd.)
“Prison” walking lunge (20 yd. back to start)
“Prison” lunge simply features hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout- stepping forward does not mean leaning forward. If rest is needed, keep it short and specific.
*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 approximately 20 yd., and immediately transition to burpee.