physical. 07/22/14

    Group. Bodyweight row.
    Hold tight... and 3/1000 always equals 4/1000, and never 2/1000. (We know. Math is hard.)

    5 rounds of:

    10 Kettlebell Short swing“* (As heavy as possible in each round)
    5 Broad jump (As far as possible)

    Take short, specific rest after broad jump in each round- not between swing and jump. Rest just enough to allow for 10 strong, heavy, uninterrupted swings. Baseline for swing is 50% bodyweight.

    Up to 3 minutes rest, then, 5 rounds of:

    10 Medicine ball throw/ catch (As heavy as possible)
    5 3/1000 Bodyweight row

    Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
    3/1000 row: In the 3/1000 row, we hold ourselves for a full 3/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps.

    And then, quickly:

    50 Kettlebell swing @ 50% of lightest weight used in part 1
    25 Push-up

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.