physical. 03/20/15

    We hear from a lot of you, but very seldom see! Send us photos of your training!

    5 rounds of:

    10 Mace shovel (5L, 5R @ minimum 10kg. W, 12kg. M)
    10 yd. Alligator crawl (or 20 yd. bear crawl)

    Today: Each mace shovel includes a 5/1000 in the locked-out top position.

    Then, as quickly as possible:

    50 Tire smash (Any variation- as heavy as possible)
    50 Mace front pendulum (As heavy as possible)
    1 minute rest
    30 Tire smash (Lighter)
    30 Kettlebell halo/ Mace 360
    (Weight scaled to ability- minimum halo 25lb. W, 45lb. M, minimum 360 8kg. W, 10kg. M)
    :30 sec. rest
    10 Tire flip (or axle deadlift @ 50% of standard bar 1RM)

    Keep position as your primary focus, and then challenge yourself with weight and pace. Maximize rest with intelligent breathing and on-two-feet composure.