physical. 05/07/15

    Deadlift:

    3 x 5 @ (up to) 80% of 1RM
    1 x 10 @ (up to) 50% (perform as kettlebell suitcase deadlift)

    Rest as needed between sets. If a set requires interruption make as minor an adjustment as needed and re-do it uninterrupted. When scheme is listed as “3 x 5″, it always refers to “Sets” x “Reps”.

    Then, 4 rounds of:

    2 5/1000 Bodyweight row
    4 Tire flip
    4 Box jump ladder
    (Baseline: Box 1: 16″ W, 20″ M, Box 2: 22″-26″ W, 26″-30″ M)
    8 Dip (Scaled/ weighted to ability in each round)
    (Up to) 1 minute rest

    5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.
    Jumps: Box 1 or box 2 distance/ height may increase or decrease as needed in each round. Each round of jumps should pose a challenge- scale accordingly.

    And then, 4 rounds:

    1 minute Airdyne (Forward @ 50%)
    1 minute Airdyne (Arms only)

    Not a sprint, but never a crawl- accumulate as many revolutions/ calories as possible. Maximize your time spent.

    Group. Bear hug escapes.Self-defense clinic 04/15. Bear hug escapes.