physical. 08/07/15

    Sal. Sandbag shoulder.
    Sal. Sandbag shoulder.

    In order and uninterrupted, complete:

    25 Push-up
    25 Sandbag shoulder (minimum 65lb. W, 85lb. M)
    25 Box jump @ 50-60% of 1RM
    25 Hindu push-up
    50 calories Airdyne @ 100% effort
    50 Mace front pendulum @ as heavy as possible
    50 Medicine ball throw (Partner or wall- 12lb. W, 16lb. M)
    50 “Prison” Abmat sit-up*

    Transition seamlessly from one movement to the next, and keep a focus on position and power in all reps. When rest is needed, keep it short and specific; Don’t indulge the reasons behind needing it… focus on what’s left, not what’s gone.

    *In the “prison” sit-up, 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.