physical. 02/21/15



    Forsaken/ So alone5:02

    (100 Demons“In The Eyes Of the Lord”)

    4 1-arm kettlebell Thruster (35lb. W, 55lb. M)
    6 Deadlift @ 60% of 1RM

    Count rounds and half-rounds completed in 5:02.

    In a time-measured benchmark, pace is important, but never takes a back seat to position. Move quickly and specifically, scale weights to your ability, and keep ego in the passengers seat, not behind the wheel.

    Then, 5 rounds of:

    2 Sled drag (20 yd. @ 60% of deadlift 1RM)
    10 Ab wheel roll-outs

    ”Drag” = forward, and “Pull” = backward. Rest is to be taken between sets, not during.

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

    Airdyne @ 100%

    Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.