2 x 5 @ (up to) 75% of 1RM
3 x 3 @ 75% +
Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “2 x 5″, it always refers to “Sets” x “Reps”.
Then, :30 second rounds of:
Slam ball @ 15lb, W, 25lb. M
Rest
Medicine ball shuttle run* (20yd. ea. @ 15lb. W, 20lb. M)
Rest
Kettlebell kayak** @ 25lb. W, 45lb. M
Rest
Kettlebell swing @ 35lb. W, 55lb. M
Rest
Continue performing rounds until 250 total reps are completed (total, not each movement). Goal is completion in the fewest possible rounds with excellent position and execution throughout. Work hard during the work, and rest mindfully during the rest (upright, breathing, focused on what’s next).
*Ball remains in-hand but touches the ground at the end of each run.
**Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch= 1 rep.