physical. 02/08/14

    Complete in order:

    20 Walking lunge @ 3/4 BW

    x 1, or 2 minutes, whichever comes first.

    Then, immediately:

    20 Weighted Abmat sit-up* (25lb. W, 35lb. M)
    20 Kettlebell kayak** (25lb. W, 35lb. M)

    x 5, or 10 minutes

    1 minute rest, then:

    20 Jumping pull-up
    10 Double kettlebell swing clean (35lb. x 2 W, 55lb. x 2 M)

    x 3, or 6 minutes

    1 minute rest, then, broken up any way you choose:

    50 Push-up
    30 Slam ball (25lb. W, 35lb. M)
    10 Medicine ball shuttle run*** (15yd. ea. @ 15lb. W, 20lb. M)

    x 1, or 7 minutes

    Goal is completion of each piece prior to reaching the time cap- add total time (minus designated rest) for score. If designated weights create or force a compromised position, make an immediate adjustment.

    Up to 5 minutes rest, then:

    4 Turkish Get-up @ 50% of 1RM (Left arm)
    4 Turkish Get-up @ 50% of 1RM (Right arm)

    x 2

    2 Turkish Get-up @ 80-90% of 1RM (Left arm)
    2 Turkish Get-up @ 80-90% of 1RM (Right arm)

    x 1

    *Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.
    **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.
    ***Medicine ball remains in-hand but touches the ground at the end of each sprint.