physical. 02/07/17

    Kettlebell row:

    12, 10, 8, 6, 4, 2, 2, 2

    Dumbbell box jump:

    12, 10, 8, 6, 4, 2, 2, 2

    Weight increases each set (denoted by commas). Begin at a moderate, challenging weight and end as heavy as possible; Each set should be difficult, violent, and positionally sound. Today, kettlebell row may be completed in entirety first, or movements may be alternated (12/ 12, 10/ 10… ). Rest as needed between sets.

    Then, 4 aggressive minutes of:

    6 Jumping pull-up
    4 Bodyweight row

    Even with a descending clock in play, range of motion and mechanics do not change. Challenge yourself in both hustle and focus, and perform notable work in both pace and positioning. Transitions are not rest.

    And then, as fast as possible:

    40 calories Airdyne
    200 Jumprope

    Today, if desired, alternate full-body (arms + legs) with legs-only and arms in the “Prison” position. Manage breathing, drive power from your midline, and move the bike with your whole body.