10, 8, 6, 4, 2
Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end as heavy as possible for 2 reps. Unless position breaks, all sets are performed uninterrupted. Elevator may be weighted with kettlebells, sandbags, weight vest, medicine ball, or any combination of.
Dumbbell push-up row:
10, 8, 6, 4, 2
Again, weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end as heavy as possible for 2 reps. Unless position breaks, all sets are performed uninterrupted.
Sets may be performed in order, or alternated between movement.
Then, 6 minutes of:
3 Burpee/ “Surf burpee”
12 Tire smash (Any variation) @ 6lb. W, 10lb. M
Keeping excellent mechanics and form, move quickly and count rounds. Alternate burpee and tire smash variations by round as desired.
And then, aggressively:
Row 750m (Or 2:30- whichever comes first)
Airdyne 15 calories (Or 2 minutes- whichever comes first)
Hammer position, standardize breathing, and move fast. Goal is always completion, and never expiration of the clock.