8 KB “Short swings*” @ max weight
4 Good mornings @ swing weight
Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:
*”Short swing” denotes a heavy, short-range KB swing with the intent of driving as much weight as structurally possible to just below chin height.
Take as much rest as needed between sets of swings and good mornings to keep the weight heavy and the form strict.
Use the opposite approach when attacking the Airdyne.
Pedal as hard and fast as you can throughout each round.
Breathe smart, lean forward, and drive…