physical. 09/04/14

    Full-range high pull:

    7, 5, 3, 3, 3

    Weight increases each set (denoted by commas). Rest as needed between sets. Rep is counted when arms are 100% straight overhead.

    Rest as needed, then:

    Benchmark

    “Time to Kill” 6:16
    (Overkill– “Years of Decay”)

    5 Pull-up/ Knee-to-elbow combo (1 + 1 = 1)
    5 Squat @ 45lb. W, 65lb. M

    Count rounds and half-rounds completed in 6:16. Squat may be weighted with kettlebell, sandbag, dumbbell, medicine ball. Weight may be held in any position desired in each round.