physical. 06/28/14

    Benchmark

    “Waking the Dead” 6:55
    (Suicidal Tendencies– “Controlled by Hatred/Feel Like Shit… Deja Vu”)

    20 Tire smash (10L, 10R- Any variation) @ 6lb. W, 10lb. M
    10 Tire/ Box jump (With hammer)

    Jump: Be sure to practice jumping with an implement prior to beginning the workout. Often, we re-set a jump by swinging our arms- not being able to do so (due to holding a hammer) can require some adjustment.

    Rest as needed, then, 3 rounds of:

    3 Turkish Get-up (Left- 50-60% of 1RM)
    6 Single kettlebell swing clean + push press @ same (1 + 1 = 1)
    3 Turkish Get-up (Right- 50-60% of 1RM)
    6 Single kettlebell swing clean + push press @ same (1 + 1 = 1)

    Unless position breaks, goal is completion of all 9 reps on one side without putting kettlebell down.

    And then, immediately, 1 round of:

    6 Sled drag (20yd. each @ 50% BW)
    36 360 sit-up (Switch direction each rep)

    Benchmark- Suicidal Tendencies