physical. 11/08/14

    Kristan. Dumbbell push-up row.

    Elevator sit-up:

    10, 8, 6, 4, 2

    Weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end as heavy as possible for 2 reps. Unless position breaks, all sets are performed uninterrupted. Elevator may be weighted with kettlebells, sandbags, weight vest, medicine ball, or any combination of.

    Dumbbell push-up row:

    10, 8, 6, 4, 2

    Again, weight increases each set (denoted by commas between). Rest as needed between sets. Start conservatively and end as heavy as possible for 2 reps. Unless position breaks, all sets are performed uninterrupted.

    Sets may be performed in order, or alternated between movement.

    Then, 6 minutes of:

    3 Burpee/ “Surf burpee”
    12 Tire smash (Any variation) @ 6lb. W, 10lb. M

    Keeping excellent mechanics and form, move quickly and count rounds. Alternate burpee and tire smash variations by round as desired.

    And then, aggressively:

    Row 750m (Or 2:30- whichever comes first)
    Airdyne 15 calories (Or 2 minutes- whichever comes first)

    Hammer position, standardize breathing, and move fast. Goal is always completion, and never expiration of the clock.