physical. 03/10/15

    Lexis. Kettlebell Thruster.
    Lexis. Kettlebell Thruster.

    20 Turkish Get-up @ 50-60% of 1RM (5L, 5R x 2)

    Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.

    Then, for time, and partitioned any way you choose:

    200 revolutions Airdyne
    100 Overhead kettlebell swing* @ (up to) 45lb. W, 65lb. M
    50 Burpee broad jump

    Strategize and outline path prior to beginning, and relegate rest to the quick transitions between movements. If position breaks or lock-out fails, adjust kettlebell swing weight immediately.

    *Pace should not alter position- “Overhead”, no matter how tired you are, always means straight over your head. Keep spine straight, shoulders active, and breathing specific.