20 Jumping pull-up
20 Kettlebell Kayak* (25lb. W, 45lb. M)
2 minutes rest, then:
Choose 2 of 3 and complete as quickly as possible.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.
To consider and remember:
In here, speed is never a substitute for form.
We are not developing a physical or mental culture of “getting away” with substandard form in favor of “winning” the workout.
(With effort and patience) form and technique will refine, speed will follow, focus and dedication will be the glue that holds it all together.
A focus on “composition” over simply “completion” creates a strong foundation and paves the way for lasting progress.
The benefit of such mentality will be shown when form, speed, and intensity are required to operate as a unit to overcome an obstacle- whether it be in real life, in competition, or during any physical challenge that presents itself to you.
In true physical culture, shortcuts are most often used by those without the conviction or focus to tread the real path.