physical. 01/12/13

    Cricket. Full-range high pull.
    The top position of our full-range high pull.

    1 minute Farmer hold* @ BW
    20 BW row
    :45 second Farmer hold
    @ BW
    15 BW row
    :30 second Farmer hold
    @ BW
    10 BW row
    :15 second Farmer hold
    @ BW
    5 BW row

    Then, immediately:

    1 minute Airdyne sprint
    :30 second rest

    x 5

    *Hold weight at sides with rigid posture, proper spinal and hip alignment, and appropriate tension. Hold dumbbells, kettlebells, sandbags, or any configuration of to reach bodyweight. Take short, tight breaths and keep eyes forward- looking at the ground makes the weight want to go there.