physical. 03/21/14

    Self defense.
    In the event that something unexpected occurs, it is better to have and not need, than need and not have; Denial is not a sound strategy for personal defense.

    3 rounds of:

    100 Jumping jacks
    20 Dowel pull-over
    1 minute Airdyne @ 100%

    1 minute rest, then 2 rounds for time of:

    40 Kettlebell halo (25lb. W, 45lb. M) or Mace 360 (8kg. W, 10kg. M)
    40 Slam ball (15lb. W, 25lb. M)
    10 Sprint start* @ 10yd. each

    Take short, specific rest only as needed. If designated weights create/ force a compromised position, make an immediate adjustment.

    *Our sprint start begins with chest on the ground in the bottom of our push-up position. Today, on your own count, explode to your feet, sprint approximately 10 yd., and immediately get back on the ground. Rest may vary from 1-10 seconds between reps.