5 rounds of:
Organized, aggressive movement, deliberate set-up and re-set in each rep, and power in the transitions should all be equal focuses while flipping tires/ moving heavy maces.
Tire flip: Use assistance as needed, and move aggressively- there is absolutely no value to a casual tire flip. Mace: Start as ambitiously as position and execution allow, and adjust by round as needed.
Then, 5 aggressive rounds of:
:30 sec. Mace front pendulum @ 10kg. W, 12kg. M
:30 sec. battle rope
:30 sec. rest
Goal is matching numbers in front pendulum sets in each round. Take no rest outside of the designated :30 seconds, and maximize it through mindful breathing and focus on what’s next.
And then, “Time under tension”:
Superman hold/ rock
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.