physical. 10/09/14

    A simple reminder at a time when many people seem to be in pure "attendance" mode.

    6 rounds of:

    6 Dumbbell push-up row (As heavy as possible in each round)
    :30 sec. rest

    Select a weight that allows for 6 challenging but uninterrupted reps in each set. Adjust weight as needed between sets.

    Then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Farmer hold @ 3/4 BW+

    If 3/4 bodyweight does not pose a significant challenge, adjust weight accordingly.

    And then, 2 rounds of:

    200 revolutions Airdyne (As fast as possible)
    40 Kettlebell kayak (As heavy as possible)

    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.