“Pace Horse” (You vs. you.)
1:00 Tire smash (count reps)
1:00 KB halo (count reps)
Counting down each round from the numbers achieved above, perform 4 more rounds of each motion (alternating).
The goal is completion of initial set reps in all 4 follow-up rounds inside 1 minute.
Each rep left after the 1 minute mark = 20 second Airdyne sprint.
Overhead squat practice (dowel or skill work weight)
Mace practice (swings)