physical. 01/22/14

    Station#1:

    Sled pull (15yd. each @ 1/2 BW)

    ”Drag” = forward, and “Pull” = backward.

    Station #2:

    8 Kettlebell snatch (35lb. W, 55lb. M)
    16 V-up

    Station #3:

    8 Push-up
    16 Kettlebell kayak* (35lb. W, 55lb. M)

    Rotate stations in 2 minute intervals, and move through each station 2 times. Accomplish as much work as possible in each round, and hustle on the switches between. Score is total reps accumulated through 6, 2-minute stations (12 total minutes).

    Then:

    2 minutes Airdyne (Forward)
    2 minutes Airdyne (Backward, no hands)
    2 minute Airdyne (Dowel in overhead squat position)
    2 minute Airdyne (Dowel in back squat rack position)

    *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.