physical. 06/16/15

    Hetal. Goblet squat.
    Hetal. Goblet squat (40kg./ 88lb.).

    3 minutes of:

    Kettlebell swing @ 55lb. W, 70lb. M

    Accumulate as many quality reps as possible, and utilize short, specific rest (3 breaths or less) only as needed.

    1 minute rest, then 12 minutes of:

    3 Burpees
    6 Lunges

    Count and note number of completed rounds and half-rounds.
    Focus on efficient, high-paced movement and specific breathing.

    Minimum requirements:

    1 to 3 months attendance: 20 sets minimum
    4 to 12 months attendance: 25 sets minimum
    12 months + attendance: 30 sets minimum

    If applicable, each set under the requirement at the end of 12 minutes equals 2 minutes on the Airdyne.

    Then, 10 reps:

    “Hollow position complex”
    (4 360 sit-up + 4 V-up + 4 Rocking chair= 1 rep)

    Hollow position complex: Goal is completion of each rep (12 movements) without breaking position. Today, if needed, rest up to :30 sec. between each round.