2 x 4L, 4R @ moderate weight
6 x 2L, 2R @ as heavy as possible
Rest as needed between sets, and scale weight up/ down as needed during 2-rep sets. When scheme is listed as “2 x 4L, 4R″, it always refers to “Sets” x “Reps”.
6 x 20 yd. 1-arm waiter walk @ 4 rep kettlebell snatch weight
Alternate L to R each round. Rest as needed between 20 yd. trips.
And then, 2 consecutive Tabata intervals
(:20 sec. work/ :10 sec. rest x 16) of:
Airdyne (Arms only)
Alternate forward and arms only each round (totaling 8 of each).
Output may change, but effort stays at 100%.