Sublime

progress means more strength, not more exercises; the variable we manipulate is load, not exercise selection.

outdoor kettlebell swings with 24 kg (53 lbs). I do exactly the same thing 2 to 3 times per week, aiming for 50 to 75 repetitions of two-handed swings per The 4-Hour Body

The last warm-up set should never be so heavy that it interferes with the work sets, but it must be heavy enough to allow you to feel some actual weight before you do the work sets.

Dr. Mike Prevost agreed: This approach can be really effective…include some Hindu pushups, bodyweight squats, yoga poses, a bit of sprinting, some flexibility work, balance work (like on a slack line), lots of walking, some practice with break falls and rolls, swimming...