physical. 09/26/15

    Group. Loaded walks.
    Group. Loaded carries.

    Farmer carry:

    5 x 20 yd. @ as heavy as possible in each

    Rest as needed between sets. Maintain posture, tension/ bracing, high effort, and strong pace. If position breaks or sets require more than one interruption, adjust weight and continue. Be as mindful of the lifts and descents as we are the position in the carry itself.

    Then, for 10 minutes:

    1 rep Squat complex @ minimum 35lb. W, 55lb. M
    :20 sec. rest

    Squat complex: Posture/ position dictates weight- If designated weight breaks position or compromises range of motion, adjust immediately and continue safely. 1 rep = 1 regular squat + 1 jump squat + 1 left lunge + 1 right lunge. Today, kettlebell/ weight is held in the Goblet position.

    Rest 2 minutes, and then, for 6 minutes:

    6 Slam ball @ 15lb. W, 25lb. M
    4 Burpee + 3-step
    :20 sec. rest

    1 rep burpee + 3 step = Start standing. From floor, explode into an offset stance and take three aggressive steps (approx. 12 ft.).