physical. 07/10/14

    Kate. Underhand row.
    Kate. Working hard when she had every excuse not to.

    4 rounds of:

    6 Walking lunge (As heavy as possible)
    Up to 1 minute rest

    Lunge may be weighted with kettlebells/ dumbbells in suitcase position, or sandbag/ barbell in front rack. Adjust weight (up or down) each round as needed.

    Then, 4 rounds of:

    6 Kettlebell halo
    6 Box step*

    Form and position considered, weights are as heavy as possible in each round; If we feel we can accomplish 10 reps in either movement with the weight we’ve chosen, it is too light; Adjust (up or down) as needed. Rest as needed between movements/ sets.

    And then, 2 aggressive rounds of:

    60 revolutions Airdyne
    20 Walking lunge (Unweighted)
    10 Burpee

    *Box step: Demand upright posture and lots of tension- Drive through the hip and up (not forward) in each step. Today, before scaling weight, change the height of the stepping platform- chosen height should not put the knee above the hip.