physical. 02/13/14


    10 Kettlebell Power swing“* (20lb. W, 30lb. M)
    10 Push-up/ push-up variation**

    x 5

    Change push-up variation each round as desired. If standard push-ups are old news, scale up accordingly.

    Then, 3 minutes of:

    Medicine ball band crawl @ 15lb. W, 20lb. M

    Medicine ball band crawl= Drive out and place ball on the ground at approx. 12ft. and retrieve it in the next rep. Each retrieval= 1 rep. Count total completed reps.

    *”Power swing” ends at chin level and we drag the kettlebell down as viciously as we drive it up. Weight should be light enough that there is a visible difference in speed between regular and power swing.
    **Push-up variations include: Standard, rings, plyometric, hindu, airplane, kettlebell/ parallette. Alternate each round if desired.