physical. 05/03/14

    Kettlebell snatch:

    Climb to a new 1RM using warm-up sets of no more than 5 reps (each arm) before adjusting weight. Rest as needed, and keep total number of lifts under 40. (Ex. 5L + 5R x 2, 3L + 3R x 2, 1L + 1R x (up to) 4)

    Then, 10 rounds of:

    1 Sprint start
    10 Air squat
    6 360 sit-up
    (:15 sec. rest- If needed, use in only 5 of the 10 rounds)

    Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint approximately 20 yd., and immediately perform squat and sit-up.

    And then, as quickly as possible:

    50 Kettlebell halo (35lb. W, 55lb. M)
    50 Bodyweight row

    Sets may be broken and interspersed into 5 x 10, or 2 x 25.

    Row. Wolf Brigade, November ’09. Make do.