physical. 01/31/15

    Carmen, Nick. Sled drag.
    Carmen, Nick. Sled drag.

    1-arm kettlebell row:

    6 x 3L, 3R @ as heavy as possible uninterrupted

    Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “6 x 3L, 3R″, it always refers to “Sets” x “Reps”.

    Then, 5 aggressive minutes of:

    10 Dumbbell power snatch @ 1/4 BW (Switch arms as desired)
    1 Sled drag (20 yd. @ BW)

    ”Drag” = forward, and “Pull” = backward. Count rounds and completed half-rounds/ reps. If designated snatch weight creates a compromised position, make as minor an adjustment as needed to continue safely.

    And then:

    Complete 120 sit-ups in 5 minutes.

    Strategize and configure sets based on movement speed and fatigue- select movements and perform sets that allow for a strong pace and excellent positions throughout. Alternate movements as desired- use no more than 3 total sit-up variations. Each rep under 120 at the end of 5 minutes = 2 burpees. (Ex. 90 completed = 60 burpee penalty)