Front squat/ Double kettlebell front squat:
Climb to a new 2RM using warm-up sets of no more than 5 reps (starting at no more than 50%) before adjusting weight. Rest as needed, and keep total number of post-warm-up lifts under 20 (Ex. 5, 3, 3, 2, 2, 2… ).
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended arm mace hold (minimum 10kg. W, 12kg. M)
or, if desired,
Double kettlebell rack hold @ minimum 50% BW
Each position break/ weight to the floor during work round = 1 minute Airdyne.
And then:
Benchmark
“Class War/ My Promise“– 6:07 (Wisdom in Chains– “Class War”)
40 revolutions Airdyne
20 yd. walking lunge
5 Inchworm
Count and note rounds and partials completed in 6:07 (Ex. 4 rounds + Airdyne= 4.1). Demand at least a partial round improvement over last time.