physical. 01/08/13

    KB Windmill:

    5L + 5R, 4L + 4R, 3L + 3R, 2L + 2R, 1L + 1R

    Rest as needed between sets, and alternate arms as desired.
    Weight goes up each set (denoted by commas between.)

    Then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:

    Abmat situp*

    And then:

    Accumulate 5 minutes hanging from bar, rings, rope.
    Rest between drops as needed, but not MORE than needed.
    When you drop, the clock stops.

    *Today, situp is performed “prison style” with interlocked fingers and both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.