(Greg, Chris. Practicing Kali.)
5 rounds of:
Tire flip – :30 sec., as many reps as possible
7 Deadlift
5 High pull
3 Full-range high pull
1 minute rest
Today, entire sequence is performed with one kettlebell. Heaviest 3-rep full-range high-pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.
And then, 5 minutes of:
5 Push-up
3 360 sit-up (Alternate direction each round)
If rest is needed, keep it short and specific, and take it after sit-up. If sit-up mechanics erode, adjust to :20 sec. hollow rock/ hold in each round.
And then, 5 rounds:
:30 sec. Airdyne @ 75%+ of max RPM
:30 sec. @ 50%