4 x 8 @ (up to) 60% of 1RM
Rest as needed between sets. If a set requires interruption, or is unable to be completed at initial weight, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “4 x 8″, it always refers to “Sets” x “Reps”.
Then, 4 high-quality, aggressive rounds:
8 Kettlebell deadlift @ 1/2 BW
8 calories Airdyne
12 Push-up/ Airplane push-up*
16 Rotational reps: Lateral slam ball, medicine ball throw/ catch, kettlebell kayak**
Alternate rotational movement by round as desired. Lateral slam ball/ Medicine ball throw/ catch: 15lb. W, 20lb.M. Kettlebell kayak: 1/4 BW.
And then, as many reps as possible in 3 minutes of:
“Prison” Abmat sit-up
In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout.
*Airplane push-up: Simply begin and end with chest/ guts on the ground and hands and hips off the ground.
**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. Today, L + R side touch= 1 rep.