physical. 01/11/14

    10 Bodyweight row
    10 Single kettlebell front squat (45lb. W, 65lb. M)

    x 6

    Front squat is performed with kettlebell in the clean rack position. Alternate arms as desired. If the designated weight creates or forces a compromised position, make an immediate adjustment.


    Sled drag (15yd. each, total 400lb. W, 600lb. M)

    ”Drag” = forward, and “Pull” = backward.
    Move as much weight as possible in the initial trip and move remaining weight in the fewest possible trips.

    And then:

    Bench press

    5, 5, 5, 5

    Weight increases each set (denoted by commas between).
    Rest as needed between sets (up to 1 minute).
    Start no higher than 40% of 1RM, and finish no higher than 80% of 1RM.