1. Buy In
SPLIT Jerk 3×3 – Moderate, Heavy, Moderate.
No percentages here. Build to a “perfect heavy triple”, go for a big lift, then drop back down for another perfect set. Rest 2-3 minutes between sets.
12 Kettlebell Swings 53/35lbs
15/10 Calories on Bike
*Further Scaling: Run 200m instead of Bike.
This should be fast and steady moving. No big breaks during transitions. The bike pace will likely be your limiting factor.