physical. 03/25/15

    Hetal. Tire flip.
    Hetal. Tire flip.

    5 rounds of:

    3 Hang power clean @ (up to) 70% of power clean 1RM
    15 Push-up (Scaled to ability in each round)

    Rest as needed following push-up in each round (3 + 15 = 1 round). If a lifting set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted.

    Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.

    Then, 3 rounds of:

    1 minute Airdyne (Forward)
    1 minute Airdyne (Arms only)
    12 Elevator sit-up @ (up to) 1/4 BW

    Goal is completion of elevator with as close to 1/4 bodyweight as position allows. Movement may be weighted with kettlebell, sandbag, weight vest, bumper plate, medicine ball, or any combination of.