physical. 01/07/17

    Travel kit.
    Travel kit. Hudson River.

    (Photo: Travel… heavy

    5 rounds, each for time, of:

    2 Sled drag (20 yd. each @ BW)
    10 <a href=" read”>Slam ball @ 15lb. W, 25lb. M
    100 Jumprope

    ”Drag” = forward, and “Pull” = backward. Rest as needed between rounds, and work with ferocity to maintain both time and quality in each; Even when the directive is “for time”, speed is never a substitute for form.

    Then, with a partner, 5 rounds of:

    15 Abmat sit-up @ 1/4 BW


    Bodyweight row/ hold

    Switch roles immediately upon completion of Abmat sit-up. Each partner completes 5 rounds of sit-up. If bodyweight row mechanics or range of motion fail, remaining time is spent in static hold at bottom position (arms straight, hips up).

    And then, also with a partner, 3 rounds of:

    15 calories Airdyne


    1-arm plank hold (Organized top of push-up)

    As above, switch immediately and aggressively from bike to hold.

    Airdyne: Hustle to get your partner out of hot water.

    Plank: Switch arms as desired, “rest” in two-arm plank or pike. Any knees to the ground = 15 burpee each partner, accumulated and performed at the end.