physical. 05/02/15

    Back squat:

    1 x 5 @ 75% of 1RM
    1 x 15 @ 50% of 1RM

    Rest as needed between sets. Position considered, both sets are to be performed uninterrupted.

    Then, 3 rounds of:

    3 Back squat @ (up to) 75% of 1RM
    7 Kettlebell Good Morning @ minimum 1/2 BW
    (Up to) 2 minutes rest

    If a set of either movement requires interruption, or creates a compromised position, make as minor an adjustment as needed before continuing. Provided position is strong, scale Good Morning to ability- 1/2 bodyweight is minimum.

    And then, 7 minutes of:

    7 Lateral burpee*
    7 Bodyweight row
    7 Knees-to-elbows

    Count rounds and completed partials. There is no designated rest- if needed, keep it short and specific (3 breaths or less). Speed is not a substitute for form- if mechanics erode as the water deepens, apply the necessary scaling and continue safely.

    And finally, with a partner, 5 rounds of:

    10 Abmat medicine ball pass @ 15lb. W, 20lb. M
    10 Medicine ball throw/ catch @ 15lb. W, 20lb. M (Standard 12ft.)
    5 Medicine ball throw/ catch @ 15lb. W, 20lb. M (As far as possible)
    :20 sec. rest

    With a partner, stand a reasonable distance apart (minimum 12 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw. If no partner is available, adjust to medicine ball throw against a wall.

    *Lateral burpees involve a two-footed, side-to-side jump over an implement of your choice and do not include the clap overhead.

    Group. Naz.Nazareth College strength & conditioning (2012).