(Photo: Hunt until you find, and then restart the search… )
6 x 3 @ as heavy as possible in each set
Rest reasonably between sets. If suitable weight is not available, get creative and make what you have work. Dumbbells, multiple kettlebells in each hand, rope attached to kettlebells, weight vest, deficit set-up, 5/1000 pause at the top of each rep, 10 steps Farmer carry at the top of each lift…
Then, 3 minutes of:
Stacked-hand kettlebell swing @ 55lb. W, 70lb. M
Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed. Change dominant hand in 5- or 10- rep intervals. If mechanics fail or position softens, adjust one interval down and continue safely.
1 minute rest, then 18 rounds of:
Time your work. Focus on efficient, high-paced movement and specific breathing.This is a sprint, not a jog; safety considered, there is value to pushing pace, abandoning comfort, and making yourself move in simple conditioning drills.
Even in fatigue, the burpee should never become a wiggly, flailing mess; Move powerfully and attentively.
And then, 6 reps of:
Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest no more than :20 sec. between each rep.
And finally, “Time under tension”:
25 calories Airdyne + simple, unloaded, movement-based cool-down; Insulate what we need, fix what we broke.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!