physical. 01/28/14

    Back squat:

    20 reps @ 40% of 1RM
    1 minute rest
    15 reps @ 60% of 1RM
    1 minute rest
    10 reps
    @ 80% of 1RM
    1 minute rest

    Then, with a partner:

    30 revolutions Airdyne

    vs.

    Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2 M)

    x 6

    Start pedaling once kettlebells are in the rack position- not before. If the weight goes to the ground before 30 revolutions are complete, perform 10 burpees each at the end of part 3.

    And then, also with a partner and for time:

    20 Double-unders*

    vs.

    Rest

    x 8

    In parts 2 and 3: Each partner completes 1 turn at each station in each round. Switch occurs immediately and ferociously upon completion of lead movement. Today- if working alone, time your first round, add 10 seconds, and perform the alternating movement for that duration.

    *If double-unders aren’t yet in your toolbox, substitution today is 60 reps high-knee jumprope.