physical. 03/21/15


    3 aggressive minutes of:

    Sled drag (20 yd. @ 3/4 BW)

    ”Drag” = forward, and “Pull” = backward. Accumulate as many 20 yd. passes as possible in designated time. Strategize pace and breathing to allow for as much work as possible in the 3-minute round.


    Squat complex

    5 reps @ as heavy as possible

    5 reps @ moderate and challenging

    5 reps @ base weight (20lb. W, 30lb. M)

    Rest as needed between 5-rep sets. Posture dictates weight- If chosen weight breaks position or compromises range of motion, adjust immediately and continue safely.

    1 rep “Squat Complex” = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.

    And then, for time: “Composure Recovery Drill”

    4 rounds of:

    12 Kettlebell swing (All at 35lb. W, 55lb. M)
    6 Front roll

    :20 seconds rest, then 2 rounds of:

    12 Kettlebell swing
    6 Front roll

    And then, immediately and urgently:

    24 Kettlebell swing

    Goal today is achieving a quick, seamless transition from front roll back into the next movement. Pay attention to the details of each, and breathe specifically throughout. Outside of the designated :20 seconds, there is no rest. If necessary, front roll may be replaced 2:1 with lateral burpee.

    And finally, with a partner and as quickly as possible:

    100 Abmat medicine ball pass (15lb. W, 20lb. M)

    Take short, specific rest only as needed, and keep the simple mechanics of the Abmat sit-up intact throughout.