physical. 07/15/14

    Casy. Lunge.
    Casy. Lunge.

    12, 10, 8, 6, 4, 2 of:

    Overhead walking lunge @ 25lb. W, 45lb. M
    Push-up (Scaled to ability in each round)
    Reverse lunge box jump* @ 20″ W, 24″ M
    Bodyweight row

    In order, perform 12 reps of each movement, then 10, and so on. There is no designated rest. Lunge: Provided lock-out is intact, weight with whatever you choose. Push-up: Start in the most challenging way possible, and only scale if position breaks. Advanced suggestions include dynamic push-up, ring push-up, Hindu push-up.

    Immediately and viciously upon completion of part 1:

    120 revolutions Airdyne @ 100%

    Easy to forget, but helpful to remember: Drive the pedal from your hip while maintaining strong posture in order to maximize power in the push and the pull.

    *Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Land from the jump with a loaded hip and transition right into the next rep.