7 rounds of:
3L 1-arm kettlebell row
3L 1-arm kettlebell clean
3R 1-arm kettlebell row
3R 1-arm kettlebell clean
3 Pull-up (Scaled to full ability in each round)
1 minute rest
Each round of lifts should be as heavy as possible, and use one single kettlebell- lighter of the two lifts governs weight (the goal is to balance them through strong effort). Today, if one lift requires a weight change, it wp-contentlies to both. Take time to set-up and brace, and perform each rep/ round to full ability.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
Then:
50 calories Airdyne
For this drill, alternate arms + legs with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.
And then “Time under tension”:
Single kettlebell rack hold @ heaviest row/ clean weight from above + 20 calories Airdyne @ cool-down pace
Lift and hold in strong, organized kettlebell rack position, switching arms as desired/ needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Stand strong and organized- tension helps build strength, provided we stay engaged in the process.