physical. 05/30/14

    8 rounds of:

    6 Kettlebell clean/ Swing clean
    4 Kettlebell push press/ Push jerk
    :20 sec. rest

    With form and strong lock-out intact, perform each set as heavy as possible without interruption. You may switch arms as desired (Ex. Clean: 3L + 3R, press: 2L, 2R= 1) or perform entire set left or right and switch arms in the next round.

    Then, as quickly as possible:

    100 Tire smash (Featuring at least 2 variations)

    Switch between movements in 10, 25, or 50-rep intervals, and make sure you’re even at the end. Goal should be smooth, seamless transitions between.

    And then, skill work:

    Headstand/ Handstand
    Tumbling (Front roll, back roll, side fall)

    Practice each with the goal of making noticeable improvement in position, execution, and fluidity. Headstand/ Handstand: 5-10 minutes. Front roll/ back roll: 20-30 reps.

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