physical. 10/08/15

    Jill. Mace front pendululm.
    Jill. Mace front pendulum (12kg./ 26lbs.)

    5 rounds of:

    2 Sled pull (20 yd. each @ BW)
    10 Goblet squat @ minimum 1/3 BW
    Minimum 1 minute rest

    ”Drag” = forward, and “Pull” = backward. Kettlebell travels either on the sled or on your body and transition is seamless from sled to squat. Goblet squat weight is scaled to ability for 10 quality, uninterrupted reps- position and range of motion considered, 1/3 BW is minimum.

    And then:

    100 Kettlebell kayak @ 1/4 BW

    Rest will be needed- keep it short, and maximize it through intelligent breathing and focus on the objective. Our “kayak” is a full-range Russian Twist and involves organized trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch = 1 rep.