physical. 07/16/14

    12 Turkish Get-up @ 75-80% of 1RM

    Alternate arms as desired (recommended @ 1L, 1R), and rest as needed.

    Then, as quickly as possible:

    24 Lateral slam ball (15lb. W, 20lb. M)
    24 Sandbag shoulder (65lb. W, 85lb. M)
    24 Pull-up/ Chin-up/ Mixed grip (No kipping)

    Insist on full range of motion in all pull-up, and switch hand positions as needed/ desired.

    And then, 1 Tabata interval (20 sec. work/ 10 sec. rest x 8) of:

    L-sit/ L-hang/ Hollow hold

    Begin with L-sit and only adjust to L-hang and/ or hollow if position breaks. Score is number of rounds completed in L-sit.

    Breathe. Move. Please feel free to steal and re-post. If you would like a higher resolution version, send us an email.