physical. 06/12/14

    Doug. The work before the work.
    Doug. The work before the work.

    For 12 minutes:

    9 Box jump from the bottom* @ 20″ W, 24″ M
    6 Pull-up
    :30 sec. Farmer hold @ BW+

    Then, immediately:

    1 max rep set push-up

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

    Up to 3 minutes rest, then:

    10 Turkish Get-up @ 30-40% of 1RM (Left arm)
    10 Turkish Get-up @ 30-40% of 1RM (Right arm)

    Complete all lifts on one side before moving to the next, but break and rest any time during the set. Add a 2/1000 pause to any transition point that you are struggling with.

    *Instead of quickly loading the hip and jumping from a partial level change, the box jump from the bottom uses a full below-parallel squat to propel each jump. Beginner athletes: Perform 9 regular box jump + 6 air squat per round.