physical. 01/22/14

Tigran.
Tigran. Push-up.

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.