physical. 02/04/14

    The worst offense.

    For time, and partitioned any way you choose:

    200 revolutions Airdyne
    75 Overhead kettlebell swing (35lb. W, 55lb. M)
    25 Burpee broad jump

    Up to 5 minutes rest, then:

    10 2-count Turkish Get-up @ 50-60% of 1RM

    Switch arms and rest as needed/ desired.

    Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (There are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.