physical. 11/07/16

    Death dealer.
    Sometimes all you can do is breathe deep and wait for the battle.

    7 rounds of:

    5 Bench press @ (up to) 75% of 2RM
    :30 sec. rest
    5L, 5R Kettlebell row
    @ as heavy as possible in each round
    1 minute rest

    If sets at chosen weight require interruption, make a minor adjustment and perform the next uninterrupted. Reminder: Position and range of motion always govern weight.

    Then, 5 rounds of:

    3 Kettlebell high pull @ as close to BW as possible
    3 Burpee
    :15 sec. rest

    Attentive, aggressive set-ups and lifts in each round. Seamless, aggressive transitions from movement to movement.

    And then, as quickly as possible:

    25 Kettlebell high pull @ (up to 1/2 BW)
    25 Bodyweight row
    25 Burpee

    And finally, “Time under tension”:

    25 Dowel partial pull-over + 25 cat/ cow stretch + 25 calories Airdyne @ cool-down pace

    Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a pulling/ rotation day, and improving position for next time.