physical. 04/16/14

    Bench press:

    5- 5- 5- 5, 3+

    Sets of 5 start and stay at 75-80% of 1RM (denoted by dashes);
    Final set is 85-90% of 1RM and, if possible, extends past 3 reps.


    10 minutes Airdyne

    Each minute: :45 sec. @ 50%, :15 sec. @ 100%

    There is no rest/ stop during the 10 minutes. If a stop occurs, perform 25 burpees each, accumulated and completed at the end. Match effort in each and every round, and output in as many rounds as possible.

    And then, at skill work weight:

    50 Kettlebell lifts/ swings

    Pick one movement from the curriculum that requires progress or polish, and focus on the details. No Turkish Get-up or windmill. Rest as needed during, and switch arms early and often.

    Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

    Movement Library