physical. 05/12/14


    Back squat:

    5- 5- 5- 5- 5+

    Sets of 5 start and stay at 75% of 1RM (denoted by dashes). If possible, final set may extend past 5 reps. Rest as needed between sets.


    Airdyne- find max RPM forward and arms-only.

    Two attempts may be made at each, keeping the higher of the two as your score. Wind up, reach max RPM, and wind down for :20 seconds.

    And then, as many sets as possible in 5 minutes of:

    Push-up + bodyweight row

    Today, 1 push-up + 1 bodyweight row= 1 set. Alternate and balance work any way you choose (Ex. 5 push-up, 5 row), keeping in mind that performing 100 push-ups and only 20 row equals a score of 20.