physical. 10/22/15

    Ajiah. 10-year-old band crawl (2013).
    Ajiah. 10-year-old band crawl (2013).

    4 rounds of:

    6 Double kettlebell front squat @ as heavy as possible in each
    8 Rocking chair @ 35lb. W, 45lb. M (Use bumper plate)
    (Up to) 2 minutes rest

    If designated weight breaks position in rocking chair, adjust one interval down and continue. Squat sets are to be as heavy as possible for 6 full-range, high-quality reps.

    Then, 2 aggressive rounds of:

    20 Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)
    10 Rocking chair @ (up to) 15lb. W, 25lb. M (Use bumper plate)
    20 Jumping pull-up
    1 minute rest

    Move steadily throughout- hustle in the transitions, only rest in the designated rest, and keep it focused: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in the next. Mindful rest helps mitigate fatigue.

    And then, at cool-down pace:

    2 minutes Airdyne (Forward)
    2 minutes Airdyne (Arms only)
    2 minutes Airdyne (Legs only, arms in “Prison” position)

    “Prison” position involves hands overlapping on the back of the head and elbows pointed to the side. Maintain strong, organized posture throughout.