physical. 03/30/15

    Ignore the dumb logo on the box, but take a look at those two crazy kids and their perfect squats. And, they both jumped up there.

    4 rounds of:

    12 Kettlebell Short swing @ as heavy as possible uninterrupted
    6 Walking lunge @ same single kettlebell (carry any way possible)
    (Up to) 2 minutes rest

    ”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as possible to just below chin height.

    Today, swing and lunge are performed with the same kettlebell, and each round should pose a significant challenge.

    Then, 3 aggressive rounds of:

    20 yd. walking lunge (unweighted)
    10 Inchworm

    And then, immediately, 2 rounds of:

    20 Push-up
    10 Straight/ vertical jump

    Finally, at a non-lazy pace:

    2 minutes Airdyne (Forward)
    2 minutes Airdyne (Arms only)