physical. 06/06/14

    Lexis. Rope climb.
    Lexis. Rope climb.

    5 minutes 1-arm kettlebell swing @ 35lb. W, 55lb. M

    Perform as many quality reps as possible, switching hands as desired.
    If designated weight creates/ forces a compromised position, make as minor an adjustment as necessary to return to form.

    Then, as many rounds as possible in 10 minutes of:

    :30 sec. double kettlebell rack hold @ 1/2 BW
    2 Sprint start*
    1 rep “Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

    Today, if training in a group: Walking, by any person, at any time=
    1 additional round after time expires.

    *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 resume work.