physical. 03/12/14

    Group. Creative carries and heavy kettlebell swings (2013).

    15yd. Kettlebell Farmer carry @ BW
    12 Kettlebell Short swing“* @ 1/2 BW

    9 rounds, or 12 minutes, whichever comes first.

    Goal is completion of the 9, not running out the clock at 12.

    Then, at 50-60% of max RPM:

    3 minutes Airdyne (Forward, dowel in back squat rack)
    2 minutes Airdyne (Backward, no arms)
    1 minute Airdyne (Forward, dowel in snatch/ OHS position)

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of driving as much weight as structurally possible to just below chin height. Today, use weights designated above.