physical. 05/08/15

    Michael. Anchored squat.

    5 rounds of:

    1 minute double kettlebell rack hold
    (Minimum W- 35lb. x 2, M- 55lb. x 2)
    :30 sec. rest
    1 minute anchored squat @ 25lb. W, 35lb. M
    :30 sec. rest

    Hammer position, and stay engaged in the process- no lazy rounds. If designated weights do not pose a suitable challenge, adjust accordingly. If weight does need to travel to the ground, it stays there for no more than 5 seconds.

    Then, minimum 15 minutes skill work:

    Mace: Front pendulum, back pendulum + shove, shovel, 10-2 , 360

    Sledgehammer: 2-Hand tire smash, hand-to-hand tire smash, 1-Hand tire smash, 1-Hand tire smash with switch

    Turkish Get-up (Regular and/ or 2-count)

    Kettlebell windmill (Single or double kettlebell)

    Practice several of the movements listed above at skill work weights. Start with the basics, and increase difficulty as appropriate. Spend enough time to note improvement before moving on.