Kettlebell swing clean + push press:
4 x 3L, 3R @ as heavy as possible in each set
2 x 6L, 6R @ 75% of heaviest set above
1 x 6L, 6R @ 50%
Rest as needed between sets. If sets require interruption at chosen weight, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “4 x 3L, 3R″, it always refers to “Sets” x “Reps”.
Controlled, organized lock-out constitutes a completed rep, and as always, position and execution govern weight. Position considered, goal is matching weights on both sides.
Then:
100 Tire smash (Any variation) @ 6/ 8lb. W, 10/ 12lb. M
20 Bodyweight row
:20 sec. rest
20 Bodyweight row
:20 sec. rest
20 Push-up
Transition quickly between movements, and attempt no rest outside of the designated durations.
Tire smash: In order for hitting a tire with a hammer to be more than novelty, it needs to be performed with power, precision, and fluidity. Focus on mechanics, execution, and timing, and hit the tire like you mean it.
And then, like you’re being chased:
20 calories Airdyne @ 100%
1 minute rest
10 calories Airdyne @ 100%
:30 sec. rest
5 calories Airdyne @ 100%
Time entire drill, and leave nothing in the tank. Visible drop in effort: Repeat of the 20-calorie round for the entire group.
And finally, “Time under tension”:
One-arm plank hold + minimum 20 calorie Airdyne @ cool-down pace
Brace/ anchor as needed with non-working arm, and switch arms as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Alli. Rings (2011).