physical. 09/15/15

    Turkish Get-up:

    Climb to a new 1RM using warm-up sets of no more than 2 reps (each side) before adjusting weight. Rest as needed, and keep total number of lifts under 16 (Ex. 2L + 2R x 2, 1L + 1R as needed.)

    And then, 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 each sequence. Weakest lift in the sequence dictates weight.

    And then, as quickly as possible:

    50 revolutions Airdyne
    25 Bodyweight row
    25 Rocking chair @ 15lb. W, 35lb. M- use bumper plate

    Complete in-order, uninterrupted, and aggressively. If rest is needed, keep it short and specific (3 breaths or less).