physical. 03/03/15

    Group. Airdyne but worse.
    In case 5 high-paced minutes on an Airdyne wasn't challenging enough...

    2 rounds of:

    25 Kettlebell “Short swing @ (up to) 1/2 BW
    10 2-second overhead kettlebell swing @ (up to) 1/4 BW
    5 minutes Airdyne (with kettlebell in Goblet position- 25lb. W, 35lb. M)
    1 minute rest

    ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

    2-second overhead swing reaches but does not cross the vertical plane and holds there for a full 2/1000. The count starts when the weight stops moving. Keep a neutral spine and active shoulders at all times (Keep your back straight and push the weight to the ceiling).

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

    Box jump (20″ W, 24″ M)

    Move specifically, powerfully and with fluidity, and match output throughout. Drop of more than 3 reps: 2 minutes Airdyne + 20 Burpees per.