Workout: IWT 10 min Airdyne @ easy pace
Then:
2x10 Squat
2x10 Half Kneeling Halos
3x5 Goblet Squat @ 16kg, 24kg, 36kg
2x10 KB Swings @ 36kg
Then:

Phase 1
10x Double KB Clean + 2 minute Airdyne + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

Phase 2
10x Goblet Squat @ 48kg + 2 minute Row >550m + 3min Rest, 3 Rounds Then: 5 min Intermission (including 3rd-2min Rest period above)

Phase 3

8x Pull ups +

8x KB Push Press @ 2x 16kg
8x Weighted Sit-ups @ 20kg
8x Ring Push-ups
8x KTE
8x Dips 1 min rest, 3 rounds

Then:

Cooldown
Notes:
Phase 1: KB Clean: Antonio @ 36kg, Steve @ 24kg
Airdyne/ Row: Antonio 1- 57cal, 2-50cal, 3-50cal/ Steve 1-500m, 2-500m, 3-504m
Phase 2: Goblet Squat: Antonio @ 48kg , Steve @ 40kg
Row/Airdyne: Antonio 1-575m, 2-580m, 3-575m/ Steve: 1-32cal, 2-30cal, 3-28cal

"The IWT format helps develop power-endurance characteristics useful for endurance and medium-endurance activities because the lifting is done under the possible conditions (coming off the rest period), and we can adjust the duration of the free aerobic exercise intervals to target the energy system we choose. If you look through some of the IWT variations you will see we used mostly 2-min work intervals (accumulating a total of 12 minutes @ 90-95% MHR during a single workout). We also target pure power (explosive and CV power) by lifting heavier loads for fewer reps chase with 60-90 second "sprint" efforts during the aerobic exercise period and followed by a longer rests. The short answer is: if circuits/progressions are designed and used indiscriminately the transferability is general and limited. If the circuits/progressions are designed to produce a specific outcome the transferability can be quite good, and valuable." -Gym Jones-

*Very good IWT this morning, although I'm not a morning person but today I wanted to workout with my client Steve. First time trying the Airdyne on the IWT, simply brutal the Rowing felt easy in comparison, this is a great way to start my 32nd birthday.