physical. 03/07/15

    Mural (2008).
    Mural (2008).

    Walking lunge:

    12, 8, 4, 4, 4

    Weight increases each set (denoted by commas between). Rest as needed between sets. Today, lunge is weighted with kettlebells/ dumbbells in suitcase/ farmer position. Each set should be very challenging but uninterrupted.

    Then, immediately:

    12 Walking lunge @ base weight from above
    12 Tire flip

    2 minutes rest, then, as many rounds as possible in 5 minutes of:

    4 Bodyweight row (Use any grip you choose)
    3 Chin-up
    2 Pull-up
    1 Burpee

    Move aggressively, and insist on full range of motion in all reps. 4 + 3 + 2 + 1 = 1 round. If needed, rest briefly and specifically, and scale movement if position breaks.