Kettlebell push press:
4 x 6L, 6R @ as heavy as possible uninterrupted
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “4 x 6L, 6R″, it always refers to “Sets” x “Reps”.
Then:
4 x 3L, 3R @ as heavy as possible uninterrupted
Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. As above, when scheme is listed as “4 x 3L, 3R″, it always refers to “Sets” x “Reps”.
And then, 6 aggressive rounds of:
3 Burpee
6 Slam ball @ 15lb. W, 25lb. M
Move and breathe deliberately, and hustle until you’re done.
And finally, as quickly as possible:
Airdyne (30 calories)