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.
Both:
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.