physical. 04/04/14

    Double kettlebell windmill:

    6, 4, 2, 2, 2

    Weight increases in each set (denoted by commas). Rest as needed between sets, and alternate left-to-right each rep; Use up to 3 sets of 2 to establish heaviest possible lift on each side. Match top and bottom weight as closely as possible.

    Then, for time:

    100 Mace 360/ Back pendulum/ Front pendulum
    100 V-up

    Under 6 months attendance: Partition sets into 25’s and alternate movements if desired. Over 6 months attendance: No.
    Mace:
    Use the most challenging variation in your skillset, and if necessary, scale weight before scaling movement. Prescribed weights today are 8kg. W, 10kg. M.

    Physical.