physical. 04/21/14

    Group. Turkish Get-up (2011).
    Group. Turkish Get-up (2011).

    5 Back squat @ 80-85% of 1RM
    Rest as needed (no less than 1 minute)

    x 7

    Goal is challenging, uninterrupted sets with meticulous position throughout; If a break is required prior to set 5, adjust weight to allow for uninterrupted remaining sets.

    Then:

    3L, 3R Kettlebell strict press
    Rest as needed (no less than 1 minute)

    x 5

    Start as heavy as possible for 3 quality, uninterrupted reps, and only adjust weight if/ when needed.

    And then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8 ) of:

    Airdyne @ 100%

    Decrease of more than 15 RPM or 10 revolutions in any round following the 1st= 20 burpees per, accumulated and completed at the end. Hustle now, rest after; Don’t even entertain burpees as a possibility.