physical. 05/01/14

    Kettlebell windmill:

    4, 4, 4, 4, 4

    Weight goes up in each set (denoted by commas between). Based on proficiency with windmill, choose between single or double kettlebell. Rest as needed between sets, and do not increase weight if excellent position and form are not present.

    Then, 1 Tabata interval (20 sec. work, 10 sec. rest x 8 ) each of:

    Push-up

    and

    V-up

    Today, you may complete 8 rounds of one movement and then switch to the next, or you may intersperse them (totaling 16 rounds either way). Maintain effort and output throughout.

    And then, as fast as possible:

    500m row

    Standardize the pull, the recovery, and the breathing- with the three pieces in place, row as hard as you can.

    Windmill. Windmill.