(Photo: Small group instruction, with no stone left unturned.)
5 rounds of:
1L, 1R Turkish Get-up @ 50% of 1RM
20 Mace 360/ 10-2
10 Mace squat
(Up to) 1 minute rest
Mace weights are self-scaled and should pose a challenge at designated rep scheme. Position considered, do not under-lift in either movement. Rest should be welcomed if each round is performed correctly, however taking less than the full minute is advised.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Tire smash (6lb./8lb. W, 10lb./12lb. M)
Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.
Reminder: In order for hitting a tire with a hammer to be more than novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and hit it like you mean it.
And then, 10 aggressive rounds of:
5 calories Airdyne
50 Jumprope
Transition seamlessly and efficiently from movement to movement. Goal should be a pace and effort level that leaves you struggling to maintain it; Anything less is not worthwhile.