physical. 12/09/14

    Kettlebell push press:

    4 x 6L, 6R @ as heavy as possible uninterrupted

    Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. When scheme is listed as “4 x 6L, 6R″, it always refers to “Sets” x “Reps”.

    Then:

    1-arm kettlebell row:

    4 x 3L, 3R @ as heavy as possible uninterrupted

    Rest as needed between sets. If a set requires interruption adjust one interval down and re-do it uninterrupted. As above, when scheme is listed as “4 x 3L, 3R″, it always refers to “Sets” x “Reps”.

    And then, 6 aggressive rounds of:

    3 Burpee
    6 Slam ball @ 15lb. W, 25lb. M

    Move and breathe deliberately, and hustle until you’re done.

    And finally, as quickly as possible:

    Airdyne (30 calories)

    Corinne. Wolf Brigade softgoods.