physical. 11/17/16

    Cory. Board.
    Cory. Peg board climb (2014).

    7 rounds of:

    5L, 5R Kettlebell back squat
    7 Push-up
    5 Goblet squat
    7 Pull-up/ chin-up/ mixed grip/ varied implement

    (Minimum) 1 minute rest

    Weights and movement variations are scaled to full ability in each round- challenge yourself, and get out what you put in. Focus on position, brace and apply force like you mean it, and make progress.

    Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

    Then, 7 minutes of:

    75 Jumprope
    5 Inchworm
    5 Straight jump

    No designated rest here- breathe, focus, and hustle. If rest is needed, keep it short and specific (3 breaths or less); Safety considered, there is value to making yourself move in simple conditioning drills.

    And then, “Time under tension”:

    50 “Prison” Abmat sit-up + 30 calories Airdyne @ cool down pace

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.