As quickly and violently as possible:
50 Kettlebell Figure-8 @ minimum 25lb. W, 45lb. M
Move with intent, but do not substitute speed for form. Figure-8 should be powerful and organized- choose a weight that allows for both.
Then, 10 rounds of:
Do not exceed designated rest, either in duration taken or rounds used. Mindful breathing and meticulous movement will mitigate fatigue.
Addressing of whatever positional restrictions/ mobility needs yesterday’s skill work identified.
Position = Strength, power, progress, and safety. If you are missing range/ access to ideal positioning, you are increasing your chance of injury in movement. Do the work that helps the work.