physical. 07/13/16

    Bill. Squat.
    Bill. Double kettlebell front squat.

    6 rounds of:

    2L, 2R Turkish Get-up @ 75% of 1RM
    8 Goblet squat @ same
    1 minute rest

    Position governs weight in each segment of the Turkish Get-up; if details break down at chosen weight, adjust one interval and continue safely. If a consistent sticking point is identified, add a 2/1000 pause to each rep and improve the position.

    Then:

    Box jump:

    9, 7, 5, 3, 3, 3, 3

    Height increases each set (denoted by commas). Standardize movement- specific set-up/ reset, breathing/ tension, arm swing- address the details and perform attentive, powerful reps.

    And then, violently:

    50 calories Airdyne

    For this drill, alternate arms + legs (full body) with arms-only (feet on pegs) in exact 5-calorie intervals, and note time to completion. Drive power from your midline, and move the bike with your whole body.