physical. 01/21/16

    Heather. Mace front pendulum (2010).

    Accumulate 5 minutes Farmer hold @ BW

    Breaking as few times as possible, hold one kettlebell/ dumbbell in each hand and lock in to an aggressive, organized standing position. When breaks do occur, keep them as short as possible (not to exceed :15 sec. each). Note: When weight drops, clock stops.

    2 minutes rest, then:

    Accumulate 2 minutes extended-arm mace hold @ minimum 10kg. W, 12kg. M

    Using an organized mace shovel, lift into starting position and hold with broad chest, hands together, and hips underneath you. If break is needed, keep it as short as possible (not to exceed :15 sec.).

    And then, 15 minutes of:

    50 Jumprope
    :20 sec. Airdyne

    Accumulate as many rounds as possible, and maintain high effort and strong pace throughout- no lazy rounds or casual transitions.

    And then, “Time under tension”:

    Unweighted hinge

    Performed passively, this is not an effective piece- lock into a hinge position with tension and focus as if it were weighted, and do some work.

    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.