5 rounds of:
7L, 7R 1-arm kettlebell row @ as heavy as possible in each
5 Push-up (Scaled to ability in each round)
3 V-up (Each rep = 3/1000 hold @ top and bottom)
:30 sec. rest
Heaviest uninterrupted 7-rep governs kettlebell row weight- adjust by round as needed. Scale push-up to ability in each round; Advanced suggestions include: Plyometric, Hindu push-up, rings. “Scale to ability” means both increasing and/ or decreasing difficulty as wp-contentropriate.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Extended-arm mace hold
(Alternating with)
Mace 360
Keep effort high and pace strong, and attempt to match mace 360 output in all four rounds. Weight is self-scaled and challenging (recommended @ 10kg. W, 12kg. M).
And then, “Time under tension”:
Plank hold (Organized top of push-up) + 50 Kettlebell kayak @ 25lb. W, 35lb. M
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes in plank hold, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Our “kayak” is a full-range Russian Twist and involves trunk rotation and a touch of the implement to the ground on both sides of the body.
L + R side touch = 1 rep.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!