physical. 06/30/15

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    Front squat:

    5 x 5 @ 75% of 2RM from 06/15/15

    Rest as needed between sets. If sets require interruption (provided lifts are performed at current, accurate percentages) pause as briefly as needed and complete without decreasing weight. Reminder: Position and execution always govern weight.

    Then, 4 rounds of:

    6 Chin-up (Scaled to ability in each round)
    8 Burpee/ Burpee variation
    10 Slam ball @ 15lb. W, 25lb. M
    12 Jumping pull-up
    1 minute active rest (Leg/ arm swing, single-under jumprope, shadow boxing, Airdyne @ 30% pace)

    Transition seamlessly from movement to movement- endeavor to save rest for the rest round. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

    And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Hollow rock

    If rocking movement breaks position, finish remaining rounds in a strong hollow hold. No lazy rounds.