physical. 07/07/15

    Goblet squat.
    Doug, Rory. 1/2 bodyweight Goblet squat (2013).


    5 x 3 @ 75-80% of recent 2RM
    1 x max rep @ 50% of 2RM

    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, high-effort 1-minute rounds of:

    1-arm kettlebell swing @ 35lb. W, 55lb. M
    Tire smash (Any variation) @ 8/10lb. W, 10/12lb. M
    Abmat sit-up @ 25lb. W, 45lb. M
    Active rest (Unweighted, simple movement)
    Airdyne @ 100%

    Count total reps completed top-to-bottom, excluding any active rest movement. Hustle in transitions, breathe and move like you know how, and push the pace. Abmat sit-up: Keep weight anchored at the solar plexus or above in each and every rep. Airdyne: Reps = calories.

    And then:

    30 Mace Good Morning @ (minimum) 10kg. W, 12kg. M

    Rest as needed/ desired between sets of 5 reps. Demand posture and tension throughout- hunt for your perfect hinge position in each rep.