physical. 03/11/15

    Message.
    So proud of Dawn for finding the strength to climb the mountain- and then, even more importantly, climbing right back down to help others up.

    Pendlay row:

    Climb to a 3RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20 (Ex. 5, 5, 3, 3, 3). If a set requires interruption, make a minor adjustment and perform your heaviest possible full set of 3.

    2 minutes rest, then 4 rounds:

    60 Double-under (or 100 High-knee jumprope + 10 burpee)
    40 Mountain climbers
    4 Turkish Get-up @ (up to) 50% of 1RM (2L, 2R)

    There is no designated rest- recover breathing during Turkish Get-up, and stay focused on position. Distract yourself from fatigue by focusing on detailed movement.