physical. 03/14/14

Wayne. Band crawl.
Wayne. Band crawl (2011).

8 2-count Turkish Get-up* @ 30% of 1RM
1 minute rest
6 Turkish Get-up (Standard) @ 60% of 1RM
1 minute rest
4 Turkish Get-up (Standard) @ 90% of 1RM

Switch arms as desired in each round.

Rest as needed, then:

WB Benchmark

Feel Your Pain3:28 (Suicidal TendenciesJoin The Army)

10 Band crawls
5 Push-up (Chest to ground, elbows locked @ top)

Count rounds and half-rounds completed in 3:28

And then, 5 fast rounds of:

:45 sec. Airdyne @ 75%
90 High-knee jumprope

*Our 2-count TGU helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (There are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.