physical. 11/11/14

    Heather. Mace 360.
    Heather. Mace 360 (2014).

    Kettlebell snatch:

    2 x 4L, 4R @ moderate weight
    6 x 2L, 2R @ as heavy as possible

    Rest as needed between sets, and scale weight up/ down as needed during 2-rep sets. When scheme is listed as “2 x 4L, 4R″, it always refers to “Sets” x “Reps”.

    Then:

    6 x 20 yd. 1-arm waiter walk @ 4 rep kettlebell snatch weight

    Alternate L to R each round. Rest as needed between 20 yd. trips.

    And then, 2 consecutive Tabata intervals
    (:20 sec. work/ :10 sec. rest x 16) of:

    Airdyne (Forward)
    Airdyne (Arms only)

    Alternate forward and arms only each round (totaling 8 of each).
    Output may change, but effort stays at 100%.