physical. 12/04/14

    4 aggressive rounds of:

    24 Tire smash @ 6lb. W, 10lb. M
    4 Medicine ball shuttle run (20yd. ea. @ 15lb. W, 20lb. M)

    Ball remains in-hand but touches the ground at the end of each run.

    Then, 6 rounds of:

    4 Dip/ Ring dip/ Weighted dip (Scale to ability in each round)
    :20 sec. extended arm mace hold (8kg. W, 10kg. M)

    Each position break/ weight to the floor during :20 sec. round =
    12 burpee, accumulated and completed at the end.

    And then, 4 rounds of:

    Max RPM/ Max duration Airdyne

    Drive to and reach max RPM, and keep it there as long as possible. Slow to 30-40%, rest as needed (up to :60 sec. each round), and repeat. Put in what you expect to get out- keep the effort high even as output changes.

    Mat; Carmen, Cory, Adam. SME skill work. Group. Kettlebell SME skill work.