72 Medicine ball throw/ catch @ 15lb. W, 20lb.M
With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive medicine ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
Then, 4 aggressive rounds of:
24 Mace front pendulum
(Weight scaled to ability- minimum 8kg. W, 10kg. M)
20 Kettlebell kayak* @ 1/4 BW
16 Kettlebell halo/ Mace 360 (Weight scaled to ability)
12 Lateral slam ball @ 15lb. W, 20lb.M
(Up to) 1 minute rest
Execute every rep of every movement today with a focus on strong posture, midline stability and rotational power; Performed unenthusiastically, sloppily, or too light, the sequence of movements above makes no sense.
And then, 2 equally aggressive rounds of:
2 minutes Airdyne (Forward)
2 minutes Airdyne (Arms-only)
Count and note total calories at the end of the 8 minutes.
*Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body. Today, L + R side touch= 1 rep.