2 Deadlift @ 85% of 1RM
:45 sec. rest
If designated weight creates/ forces a compromised position, make as minor adjustment as needed to right the ship.
Then, immediately, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8) of:
Farmer hold @ 3/4 BW+
If 3/4 bodyweight does not pose a significant challenge, adjust weight accordingly.
And then, 2 rounds of:
200 revolutions Airdyne (As fast as possible)
40 Kettlebell kayak (As heavy as possible)
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch= 1 rep.