physical. 08/22/14

    Composure.
    You didn't quit during... Don't quit after.

    At moderate weight, 1 round of:

    Kettlebell Sequence #2

    7 1-arm swing (Left)
    5 Snatch (Left)
    3 Turkish Get-up (Left)
    1 Windmill (Left)
    7 1-arm swing (Right)
    5 Snatch (Right)
    3 Turkish Get-up (Right)
    1 Windmill (Right)

    Position considered, use the same single kettlebell throughout. Rest briefly between movements as needed. Weakest lift in the sequence dictates weight.

    Then, as quickly as possible:

    500m Row
    10 Rocking chair
    10 Burpee
    250m Row
    5 Rocking chair
    5 Burpee

    This is a sprint, not a jog- Don’t pace the row. Manage your breathing, hammer your mechanics, and move fast.