physical. 06/21/14

    Yoga.

    As quickly as possible:

    10 Tire flip
    20 Burpee/ “Surf burpee”
    30 Slam ball @ 25lb. W, 45lb. M

    There is no rest designated in the above- only take it if position breaks and a reset is required. Move and breathe with equal specificity.

    Then, with a partner, 5 rounds of:

    10 Elevator sit-up (Weighted or unweighted)

    vs.

    Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

    Sit-up starts once kettlebells are in the rack position- not before.
    Each partner completes 1 turn at each station in each round. Switch occurs immediately and ferociously upon completion of lead movement. Today- if working alone, time your first round, add 10 seconds, and perform the alternating movement for that duration.

    And then, 5 rounds:

    Max duration hollow hold
    20 “Prison” Abmat sit-up

    In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up.