6 rounds of:
6 Mace shovel (Left)
12 1-arm kettlebell swing (Left)
6 Mace shovel (Right)
12 1-arm kettlebell swing (Right)
24 Mace front pendulum
Weights for each movement today are self-scaled and challenging; Adjust by round as needed- start ambitiously and adjust when sets require interruption or position breaks. When rest is needed, keep it to :30 sec. and take after pendulum.
Then:
36 Push-up
1 minute max-calories Airdyne
1 minute rest
24 Push-up
1 minute max-calories Airdyne
1 minute rest
12 Burpee
1 minute max-calorie Airdyne
If push-up position breaks, scale immediately and continue safely; Scaling is only a demotion if we don’t work as hard once the adjustment is made. Maximize rest through mindful breathing and focus on what’s next. Drive the bike with reckless abandon- if you complete this drill with gas still left in the tank, you made a mistake.
And then, “Time under tension”:
Max-duration extended-arm mace hold @ 8kg. W, 10kg. M
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.