Front squat:
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, 2 rounds of:
20 yd. walking inchworm
20 Kettlebell “Short swing“* @ 2 intervals down from 5RM.
(Up to 1 minute rest)
Each inchworm walk includes a push-up prior to the feet walking up to the hands, and a full stand-up once they get there. If no 5RM data is present, select a weight that poses a significant challenge (and possibly requires 1 interruption) in a 20-rep set.
And then:
Reach max RPM on Airdyne
:30 sec. rest @ 30-40% pace
Reach it again
:30 sec. rest @ 30-40% pace
Reach within 80% of max RPM
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.