physical. 04/08/17

    (Photo: Tom. Avoiding/ baiting/ awaiting captivity.)

    1 Sled drag (20 yd. @ 2 x BW)
    2 Sled drag (20 yd. each @ 1-1/2 BW)
    3 Sled drag (20 yd. each @ BW)
    4 Sled drag (20 yd. each @ 3/4 BW)
    5 Sled drag (20 yd. each @ 1/2 BW)

    Rest as needed between sets (no more than 2 minutes). If designated weight refuses to move, or requires more than two breaks, add corresponding number of trips to next set at designated weight and continue.

    Then:

    10L, 10R Kettlebell row
    :20 sec. rest
    2 x 5L, 5R Kettlebell row
    :20 sec. rest
    5L, 5R Kettlebell row
    50 Slam ball
    @ (minimum) 20lb. W, 25lb. M
    50 Push-up
    50 Abmat sit-up
    @ 15lb. W, 25lb. M

    Weight for kettlebell row is self-scaled, and should allow for challenging, interrupted sets. Attempt no rest outside of designated durations; If needed, keep it short and specific (3 breaths or less).

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    And then:

    50 Medicine ball throw @ (minimum) 20lb. W, 25lb. M

    Any soft, slow, or disorganized throw is rejected and repeated; There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!