physical. 11/06/15

    Greg, Chris. Practicing Kali.
    Greg, Chris. Practicing Kali.

    (Greg, Chris. Practicing Kali.)

    5 rounds of:

    Tire flip – :30 sec., as many reps as possible
    7 Deadlift
    5 High pull
    3 Full-range high pull
    1 minute rest

    Today, entire sequence is performed with one kettlebell. Heaviest 3-rep full-range high-pull governs weight in each round. If position breaks or true overhead becomes unsustainable, adjust one interval down and continue safely.

    And then, 5 minutes of:

    5 Push-up
    3 360 sit-up (Alternate direction each round)

    If rest is needed, keep it short and specific, and take it after sit-up. If sit-up mechanics erode, adjust to :20 sec. hollow rock/ hold in each round.

    And then, 5 rounds:

    :30 sec. Airdyne @ 75%+ of max RPM
    :30 sec. @ 50%