200 revolutions Airdyne
100 Kettlebell kayak* (25lb. W, 35lb. M)
Then, immediately and with urgency:
And then, skill work:
Practice with the goal of making noticeable improvement in position, execution, and fluidity. Keep the total number of lifts (divided between the 2 movements) to 90.
*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.