physical. 03/24/15

    7 rounds of:

    Right side: 1 Kettlebell swing clean + 3 kettlebell push press + 1 Turkish Get-up (@ top of 3rd push press)
    Left side: 1 Kettlebell swing clean + 3 kettlebell push press + 1 Turkish Get-up (@ top of 3rd push press)
    (Up to) 2 minutes rest

    Today, perform each set at heaviest possible 3-rep push press (weight may change each round as needed). If push press set requires interruption or position breaks in Turkish Get-up, adjust weight and continue safely. All reps right side + all reps left side = 1 round.

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

    Bar hang (alternating with)
    Jumping pull-up

    Count reps in all 4 pull-up rounds- keep effort high and pace strong, and attempt to match throughout. Each drop from the bar in the hanging rounds = 10 burpee and minus 10 reps pull-up.

    And then, 2 minutes of:

    Extended arm mace hold (8kg. W, 10kg. M)

    Each position break/ weight to the floor during work round = 1 minute Airdyne + 10 burpees.

    “Position break” = hands below hips, arms bent past 90 degrees.