physical. 04/02/15

    Group. Bodyweight row.
    Hold tight... and 3/1000 always equals 4/1000, and never 2/1000. (We know. Math is hard.)

    12 Turkish Get-up @ (up to) 70% of 1RM (3L, 3R x 2)

    Rest as needed between arms. If reps become singles or position breaks, adjust weight immediately.

    Then, in order:

    30 Pull-up (Scaled to ability and broken into 5-rep sets)
    60 reps “GYAOTG” (Change movement @ 30 reps if desired)
    90 reps kettlebell kayak* (35lb. W, 55lb. M)

    Today, pull-up is partner assisted if needed- no bands, no jumping. Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, strict, negative. No kip, no butterfly.

    Our “Get Your Ass Off The Ground” movements begin and end standing and, once practiced, at no time do our hands touch the floor.
    They include:

    Rocking chair
    (Elevator/ rocking chair hybrid)
    Front roll (From and back to standing)
    – Back roll (From and back to standing)

    And then, Airdyne:

    1 minute @ max effort
    1 minute @ 20%
    :45 sec. @ max effort
    :45 sec. @ 20%
    :30 sec. @ max effort
    :30 sec. @ 20%
    :15 sec. @ max effort

    Though output may change, effort should remain at 100% in each and every round. Each and every drop of over 15 RPM = 1 x :45 sec. bar hang + 10 burpees completed at the end.

    *Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.