physical. 09/22/14

    Press:

    Climb to a new 1RM using warm-up sets of no more than 5 reps before adjusting weight. Rest as needed, and keep total number of lifts under 20.
    (Ex. 5, 3, 3, 1, 1, 1, 1)

    1 minute rest, then:

    6 Walking lunge @ 1/2 BW
    6 Burpee
    :20 sec. rest
    12 Walking lunge @ 1/2 BW
    12 Burpee
    :20 sec. rest
    18 Walking lunge @ 1/4 BW
    18 Burpee

    Lunge may be weighted with any implement and carried in any position you choose, with the exception of back squat rack. If designated weight forces a compromised position, make as minor an adjustment as needed to continue safely. Take no rest outside of the :20 seconds between rounds.

    And then:

    2 minutes Airdyne (Forward)
    1 minute push-up hold (Top position)
    2 minutes Airdyne (Backward)
    1 minute bar hang
    2 minutes Airdyne (Arms-only)
    1 minute squat hold (Below parallel, posture intact)

    Airdyne pace is 50-60% of max RPM. Position break during any round of holds = 5 Burpees each, added together and completed at the end (Ex. 2 breaks in all three rounds = 30 burpee).

    Light. No matter what may lie ahead, when all the light is behind you, everything appears dim.