physical. 11/17/16

    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.

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