physical. 04/08/14


    4 rounds of:

    6 Kettlebell halo
    6 Box step*

    Form and position considered, weights are as heavy as possible in each round; If we feel we can accomplish 10 reps in either movement with the weight we’ve chosen, it is too light. Adjust (up or down) as needed. Rest as needed between movements/ sets.

    Then, 4 rounds of:

    6 Kettlebell deadlift @ 3/4 BW
    6 Ab wheel roll-out
    :30 sec. Airdyne @ 100%
    6 Dip
    6 Kettlebell halo (25lb. W, 45lb. M)
    1 minute Airdyne @ 50-60%

    Reminder: 100% = As fast as you can possibly go. As we fatigue, the level of output may change, but the level of effort should not.

    *Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.