10 minutes of:
Accumulate as many reps as possible in allotted time- switch arms as desired. If designated weight poses a significant challenge, switch more frequently. If it does not, switch less. Take short, specific rest as needed (no longer than 3 breaths each).*
Then, 1 Tabata interval (20 sec. work, 10 sec. rest x 8 ) of:
Weighted Abmat sit-up** (45lb. W, 65lb. M)
Today, you may complete 8 rounds of one movement and then switch to the next, or you may intersperse them (totaling 16 rounds).
*Suggestion for beginner athletes: Partition work into specific sets accompanied by specific rest (Ex. 20 reps, 3 breaths, or 10 reps, 2 breaths) both to delay fatigue and retain quality of movement.
**Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.