4 rounds of:
6 Double kettlebell front squat @ as heavy as possible in each
8 Rocking chair @ 35lb. W, 45lb. M (Use bumper plate)
(Up to) 2 minutes rest
If designated weight breaks position in rocking chair, adjust one interval down and continue. Squat sets are to be as heavy as possible for 6 full-range, high-quality reps.
Then, 2 aggressive rounds of:
20 Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
10 Rocking chair @ (up to) 15lb. W, 25lb. M (Use bumper plate)
20 Jumping pull-up
1 minute rest
Move steadily throughout- hustle in the transitions, only rest in the designated rest, and keep it focused: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in the next. Mindful rest helps mitigate fatigue.
And then, at cool-down pace:
2 minutes Airdyne (Forward)
2 minutes Airdyne (Arms only)
2 minutes Airdyne (Legs only, arms in “Prison” position)
“Prison” position involves hands overlwp-contenting on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout.