physical. 06/02/15

    Corinne, Lexis. Kickboxing.
    Corinne, Lexis. Kickboxing.

    6 Turkish Get-up @ 80-90% of 1RM (3 x 1L, 1R)
    1 minute rest
    6 Turkish Get-up
    @ 60-70% (3 x 1L, 1R)
    1 minute rest
    6 Turkish Get-up
    @ 40-50%
    1 minute rest
    6 Turkish Get-up
    @ base weight
    1 minute rest
    36 Jumping pull-up

    36 Rocking chair @ 15lb. W, 25lb. M- use bumper plate
    1 minute rest
    36 Jumping pull-up
    36 Rocking chair
    @ 15lb. W, 25lb. M- use bumper plate

    Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.

    2 minutes rest, and then, 1 Tabata interval
    (:20 sec. work/ :10 sec. rest x 8) of:

    Extended arm mace hold (minimum 8kg. W, 10kg. M)

    Each position break/ weight to the floor during work round = 1 minute Airdyne.