24 Kettlebell “Short swing“ @ 50%+ BW
”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. Today, use weight designated above. If 50% BW does not pose a significant challenge, adjust the weight up.
18 Sprint start
Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on call of “Go!”, explode to your feet, sprint approximately 20 yd., and immediately get back on the ground.
And then, immediately:
12 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)
Ball remains in-hand but touches the ground at the end of each shuttle run.
Finally, and aggressively:
60 revolutions Airdyne @ 100%
Today is a sprint, not a jog- Manage your breathing, hammer your mechanics, and move fast.