15 minutes of:
Attempt no rest outside of the designated duration in each round. Single dumbbell or kettlebell may be carried in any manner you choose during lunge.
Lunge: Position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.
Scale height to ability in 10-rep intervals. Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump.
And then, “Time under tension”:
30 Dowel partial pull-over + 30 calories Airdyne @ cool-down pace
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening the upper body, and improving position for next time.