physical. 11/15/14

    Trish. Airdyne (2009).
    Trish. Airdyne (2009).

    Kettlebell swing:

    1 max rep set @ 45lb. W, 65lb. M

    Rest as needed, then 2 aggressive rounds of:

    2 Sled drag (20 yd. each @ 85lb W, 115lb M)
    8 Sandbag shoulder @ 65lb. W, 85lb. M
    16 Slam ball @ 15lb, W, 25lb. M

    And then, 1 Tabata interval (:20 sec. work/ :10 sec rest x 8) of:

    Mace squat hold (8kg. W, 10kg. M)

    Keeping a strong below-parallel squat and upright posture, work as hard as you can to not break position during :20 sec. intervals. Position breaks in more than 2 rounds = 2 minutes Airdyne + 10 Burpees per.

    And finally, with a partner:

    Accumulate 150 total reps medicine ball pass

    Use Abmat pass, lateral throw/ catch, rocking chair pass, burpee pass. Change movements in 10-rep intervals as desired. Do not use more than 50 Abmat pass.