14single-arm kettlebell thrusters, 7 each arm(53/35 lb)
20box jumps(24/20 in)
Equipment
BarbellPull-Up BarPlatesBoxKettlebell
Workout Details
Stimulus
Heavy loading with high-volume monostructural work. Grip-intensive with heavy deadlifts followed by hanging movements. Expect 20-30 minutes with strategic pacing on the run to preserve posterior chain and grip for technical movements.