physical. 11/19/14

    Group. Airdyne kettlebell hold.
    Group. Airdyne kettlebell hold.

    Sled drag:

    1, 1, 1

    ”Drag” = forward, and “Pull” = backward. Weight increases each 20 yd. trip (denoted by commas). Start conservatively and end heavy- Use 3 trips (not exceeding 2 minutes each) to determine heaviest possible weight. Rest as needed between.

    Then, 2 rounds of:

    Max rep push-up
    :30 sec. rest
    Max duration Farmer hold @ 3/4 BW+
    1 minute rest

    Push-up: Rest as needed in the plank or pike positions. Farmer hold: If 3/4 bodyweight does not pose a challenge, adjust accordingly.
    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).

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

    Airdyne (with kettlebell in the Goblet position– 35lb. W, 55lb. M)

    Though output may change, effort should remain at 100% in each and every round. Mind your posture.