physical. 03/03/14

    Back squat:

    5, 5, 5, 3, 3, 3

    Weight increases in each set (denoted by commas between).
    Rest as needed between sets. End as heavy as possible for 3 solid, uninterrupted reps.

    Up to 5 minutes rest, then:

    3 Burpees*
    6 Lunges**

    12 minutes

    Count and note number of completed rounds and half-rounds.
    Focus on efficient, organized movement and specific breathing.

    Minimum requirements:

    1 to 3 months attendance: 20 sets minimum
    4 to 12 months attendance: 25 sets minimum
    12 months + attendance: 30 sets minimum

    If applicable, each set under the requirement at the end of 12 minutes equals 1 minute on the Airdyne.

    *The burpee should be tight and explosive, using good midline stability and control to snap us up off the ground.
    **Each lunge step should find the front leg ending at a 90-degree angle and the back straight. Just because we’re stepping forward doesn’t mean we’re leaning forward.

    Bandana 2014 New bandana available now. If you’re in Rochester, NY, come get one.
    If not, they’ll be online tomorrow…