Seated/ strict press
KB high pull front squat*
*The KB high pull front squat is a close cousin of the barbell clean.
The weight is lifted in a legs- hips- arms last sequence, caught quickly at or just below the chin, and after stabilizing properly, squatted below parallel. Once back at top of the squat, the KB leads you to the ground and the movement repeats.
:20/ :20 x 10 Airdyne
1st 20: Sprint
2nd 20: Restrict breathing, pedal slow