physical. 09/01/15

    Beginning as heavy as possible and adjusting one weight interval down in each set, perform:

    3L, 3R 1-arm kettlebell row
    5 Bodyweight row
    :20 sec. rest
    5L, 5R 1-arm kettlebell row
    5 Bodyweight row
    :20 sec rest
    7L, 7R 1-arm kettlebell row
    5 Bodyweight row
    :20 sec. rest
    9L, 9R 1-arm kettlebell row
    5 Bodyweight row
    :20 sec. rest
    25 Bodyweight row

    Hammer mechanics, perform focused, deliberate breathing, and work hard. Programmed rest translates into more effort, not less. Don’t under-lift in the kettlebell row, and scale bodyweight row to ability in each round.

    Then, as quickly as possible:

    25 Burpee
    10 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
    1 minute active rest (Unweighted, simple movement)
    15 Burpee
    5 Medicine ball shuttle run (20 yd. ea. @ 15lb. W, 20lb. M)
    10 Burpee
    1 Medicine ball shuttle run (20 yd. @ 15lb. W, 20lb. M)

    Attempt to take no rest outside of active minute. Efficient movement will lead to expedited completion- breathe specifically, and mitigate fatigue by focusing on the task, not the toil. Medicine ball remains in-hand but touches the ground at the end of each sprint.

    Basics.