1 minute Farmer hold* @ BW
20 BW row
:45 second Farmer hold @ BW
15 BW row
:30 second Farmer hold @ BW
10 BW row
:15 second Farmer hold @ BW
5 BW row
Then, immediately:
1 minute Airdyne sprint
:30 second rest
x 5
*Hold weight at sides with rigid posture, proper spinal and hip alignment, and wp-contentropriate tension. Hold dumbbells, kettlebells, sandbags, or any configuration of to reach bodyweight. Take short, tight breaths and keep eyes forward- looking at the ground makes the weight want to go there.