The good: I was able to thrust a barbell loaded with the equivalent of my bodyweight overhead. The bad: When I tried adding another five pounds, I failed miserably and had to chuck the bar. The ugly: All of it.
- 10-9-8-7-6-5-4-3-2-1 overhead kettlebell swings (10 reps the first set, 9 reps the second set, etc.)
- Alternate each set of kettlebell swings with a 100-meter sprint