physical. 12/27/14

    Tom. NZ.
    Tom. New Zealand.

    Walking lunge:

    4 x 6 @ 1/2-3/4 BW

    Lunge may be weighted with single or double kettlebell, sandbag, dumbbell, or any combination of. Scale weight position to ability (Ex. Waiter vs. Rack position vs. Farmer position).

    Then, with a partner and alternating work/ rest, 6 minutes of:

    6 Slam ball (20lb. W, 25lb. M)
    6 Box Jump (20″ W, 24″ M)

    Count rounds and completed half-rounds for score (6 Slam ball + 6 Box jump = 1). Strategize work/ rest rounds as desired.

    2 minutes rest, then also with a partner, 6 minutes of:

    20 yd. sprint
    Lunge back to start

    Count rounds and completed half-rounds for score (Sprint + Lunge = 1). Strategize work/ rest rounds as desired.

    Score today is total number of sets and half-sets completed by both partners in parts 1 and 2. (Ex. Part 1= 14, Part 2= 8.5, total score is 22.5)