physical. 07/08/14

Kristan. Swing.

Deadlift:

5 x 5 @ 75% of 1RM

Rest as needed between sets. Position considered, all sets are performed uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.

Then, as quickly as possible:

25 Kettlebell Short swing @ 75% of 5RM
50 Bodyweight row (Alternate hand position/ implement as desired)
25 Burpee broad jump
50 Sit-up (Scaled to ability)

Sit-up: Make the most challenging possible choice, and sustain as long as possible. If position breaks, adjust in 10- or 25- rep increments. Suggestions include, in order of difficulty: Ab wheel roll-outs, 360, knees-to-elbows,V-up, Abmat.

And then:

Accumulate 8-10 minutes Airdyne and 8-10 minutes overhead/ thoracic mobility. Intersperse as desired.