(Photo: Nothing is simple, but not everything has to be complicated.
FBM Bike Company, friends since I can remember.)
5 rounds of:
10 Bench press @ (up to) 60% of 2RM
5L, 5R 1-arm kettlebell row @ (up to) 60% of above
10 Kettlebell “Short swing” @ (minimum) 1/2 BW
(Up to) 2 minutes rest
If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.
“Short swing” simply denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use weight designated above.
Then:
50 Extended-arm kettlebell Goblet squat @ (up to) 25lb. W, 35lb. M
50 steps kettlebell/ dumbbell plank walk @ (up to) 35lb. x 2 W, 55lb. x 2 M
Squat: Light weight plus extension of the arms is geared to fact-check position and demand stability- if chosen weight compromises either, adjust one interval down and continue safely. As in the kettlebell swing, and many other movements, arms are to be kept short and straight- locked out while also pulling back by pinching the shoulder blades together. :15 sec. rest may be taken up to 3x during the 50 reps.
Plank walk: Arms start and stay straight, and body stays in a plank- not a pike- position. :15 sec. rest may be taken up to 3x during the 50 reps.
And then, “Time under tension”:
Superman hold/ rock + 50 cat/ cow stretch + Airdyne (minimum 20 calories)
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in Superman reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.