3 minutes rest, then:
3, 3, 3- 3- 3
Weight increases from set 1 into sets 2 and 3, (denoted by commas between), and stays the same for sets 4 and 5 (denoted by dashes). Rest as needed between sets (no less than one minute).
*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. Today, L + R side touch= 1 rep.
**In the absence of a barbell, push press may be performed with 2 kettlebells, dumbbells, or sandbag.