physical. 02/18/14

    Swing vs. Row
    Group. 1-arm kettlebell swing vs. 3/1000 bodyweight row.

    1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:

    Alligator crawl

    Count steps taken in each round, and remain consistent throughout all 8.


    Box Jump:

    9, 7, 5, 3, 1, 1, 1, 1, 1

    Add height in each set (denoted by commas between) in order to meet/ exceed previous 1RM within the allotted reps. Rest as needed between sets. Recommended starting height is 20″ W, 24″ M.

    And then, for time:

    100 1-arm kettlebell swing (35lb. W, 55lb. M)

    Switch arms as needed/ desired based on proficiency with designated weight; If suggested weight creates or forces a compromised position, make an immediate adjustment.