Axle deadlift:
20 reps @ 40% of standard bar 1RM
1 minute rest
15 reps @ 60%
1 minute rest
10 reps @ 80%
1 minute rest
Sets should be challenging but uninterrupted- If designated weight creates or forces a compromised position, make an immediate adjustment.
Then:
40 Push-up
20 Ab wheel roll-outs
40 Bodyweight row
20 Ab wheel roll-outs
Suggestion for beginner athletes on part 2: Partition work into specific sets accompanied by specific rest (Ex. 10 reps, 3 breaths, or 5 reps, 2 breaths) both to delay fatigue and retain quality of movement.