physical. 07/18/14


    With a partner, 5 rounds of:

    40 Double-under + 10 jumping pull-up
    (If needed, substitute 80 High-knee jumprope)


    Double kettlebell rack hold (W- 35lb. x 2, M- 55lb. x 2)

    Jumprope starts once kettlebells are in the rack position- not before.
    Each partner completes 1 turn at each station in each round. Switch occurs immediately and ferociously upon completion of lead movements. Today- if working alone, time your first round, add 10 seconds, and perform the alternating movement for that duration.

    Up to 5 minutes rest, then, for time:

    500m row
    50 “Prison” Abmat sit-up

    In the “prison” situp, we interlock our fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your ass on the ground throughout. If proper position becomes unsustainable, adjust to regular Abmat sit-up.