physical. 09/23/14

    Carmen Dawn. Medicine ball throw.
    Carmen Dawn. Medicine ball throw.

    10 minutes of:

    20 Kettlebell swing @ 45lb. W, 65lb. M
    20 Kettlebell halo @ 35lb. W, 55lb. M
    20 Kettlebell kayak @ 25lb. W, 45lb. M

    Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
    L + R side touch= 1 rep.

    2 minutes rest, and then 10 minutes of:

    10 Jump squat/ Box jump (Alternate each round)
    10 Push-up
    10 360 sit-up

    Keep rest short and specific, and scale weight/ movement if position breaks. Count rounds + completed partials in each piece.