5 x 7 @ 65-70% of 2RM
Rest as needed between sets. If sets require interruption make a minor weight adjustment and continue. When scheme is listed as “5 x 7″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then:
35 3/1000 Bodyweight row
3/1000 row: In this variation, we hold for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Today, rest briefly (no more than :20 seconds) as needed in 5-rep intervals.
And then, 10 rounds of:
5 Burpee
3 Broad jump
1 Tire flip
:15 sec. rest (used in maximum of 3 rounds)
Do not exceed designated rest, either in duration taken or rounds used. Hustle in transitions between movements, and maximize rest by staying engaged in the process; Mindful breathing and meticulous movement will mitigate fatigue.
Tire flip: Use assistance as needed, focus on strong set-up and re-set in each flip, and move aggressively- there is no such thing as (and absolutely no value to) a casual tire flip.
And then, “Time under tension”:
Max-duration plank hold (Organized top of push-up)
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.