physical. 11/11/15

    3 rounds of:

    50 Mace front pendulum @ minimum 10kg. W, 12kg. M
    15L, 15R 1-arm kettlebell swing @ 1/4 BW
    5 Chin-up (Scaled to ability in each round)
    1 minute rest

    Complete swings as 15L, 15R, even if it requires short, specific rest during the set. If position breaks, adjust one interval down and continue safely. Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.

    Then:

    50 Kettlebell swing @ 55lb. W, 70lb. M
    15 Chin-up

    One interval of :10 sec. rest is allowed during each set.
    Each additional rest taken = 20 burpees and 20 calories Airdyne.

    And then, as quickly as possible:

    30 calories Airdyne (Forward)
    10 calories Airdyne (Arms only)

    Breathe smart, don’t think, move faster than you want to; Low-risk, high-output.

    Group. Naz.Nazareth College strength & conditioning (2012).