10 reps @ 60% of 1RM
5 reps @ 75% of 1RM
Goal is uninterrupted sets with meticulous position and form.
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
KB/ Mace kayak*
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides in each rep.