Strength & Mobility
Find a heavy single
then do 2-3 sets/side of 6-8 feet elevated split squats at a 30×0 tempo with :60 rest between sets
Conditioning
4 rounds
10 kettlebell deadlift
10m kettlebell front rack walking lunge
10 dual Russian kettlebell swing
10m kettlebell front rack walking lunge
rest 1 min after each round
12 min cap
Notes
Today’s workout is 4 rounds of 10 kettlebell deadlifts, 10m of kettlebell front rack walking lunges, 10 dual Russian kettlebell swings, and then another 10m of kb front rack lunges. You will rest for 1 minute after each round, and you have 12 minutes to finish all of the work.
Everything should be unbroken. The goal is to pick up the kettlebells for the deadlifts and not set them down until you finish the round. Use a moderate weight that allows for this, but base it on whichever movement is most challenging for you.