physical. 02/22/14

    Back squat:

    10 reps @ 60% of 1RM
    1 minute rest

    x 1

    4 reps @ 80% of 1RM
    1 minute rest

    x 2

    2 reps @ 90% of 1RM
    1 minute rest.

    x 3

    Then, for time:

    2 minutes Airdyne @ 75% (Forward)
    2 Sled pull (15yd. each @ BW)
    2 Sled drag (15yd. each @ BW)
    20 Slam ball (20lb. W, 25lb. M)
    20 Turkish Get-up @ 35lb. W, 55lb. M

    ”Drag” = forward, and “Pull” = backward.
    If designated Turkish Get-up weight creates or forces a compromised position, make as minor adjustment as necessary to re-establish excellent form.