physical. 07/03/14

    Dave. Pendlay row.
    Dave. Pendlay row.


    Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 15. (Ex. 5, 3, 3, 1, 1, 1, 1)

    Rest as needed, then, 4 rounds of:

    6 Tire flip
    4 Elevator sit-up* @ 1/4- 1/2 BW
    Max rep set Abmat sit-up @ 1/2 BW
    Max rep set bodyweight row

    Rest up to :30 sec. between movements as needed. If designated weights create/ force a compromised position, make an immediate adjustment. Abmat sit-up: Keep kettlebell/ weight anchored at the solar plexus or above in each and every rep.

    *Elevator may be weighted with kettlebells, sandbags, weight vest, medicine ball, or any combination of.