physical. 09/03/14

    Stress relief.

    Using a kettlebell 2 tiers down from your 1RM, perform 10 rounds of:

    1L, 1R Turkish Get-up
    Up to 1 minute rest

    If designated weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.

    Then, 9 rounds of:

    7 Push-up/ variation*
    5 Dip
    3 Ab wheel roll-outs (Or 7 V-up)

    Focus on range of motion, and do not compromise position for speed. Scale as needed.

    And then, pick one throw and one movement and accumulate the following:

    Medicine ball throw/ catch (75 reps)
    Karaoke runs (15 trips @ 20yd. each)
    Lateral slam ball (75 reps)
    Broad jump (5 trips @ 20yd. each)

    Throw/ catch: With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.

    *Variations include: Dynamic push-up, ring push-up, Hindu push-up.