6 rounds of:
20 Lateral medicine ball throw/ catch* (15lb. W, 20lb. M)
20yd. broad jump
20yd. walking lunge
20yd. sprint start**
Today, the total round count is effort-based- minimum being 6. If training in a group- walking, by any person, at any time= 1 additional round.
Then, skill work:
Mace lifts/ swings
(Front pendulum and back pendulum + shove, 10-2, 360, flips, varial, shovel)
Practice with the goal of making noticeable improvement in position, execution, and fluidity. Keep the total number of lifts (divided between up to 3 movements) to 90.
And then, back to the beginning:
Mental #1: Fight yourself, and win…
*With a partner, stand a reasonable distance apart (12-15 feet) and throw/ receive med ball. Throw side-to-side using strong rotation (not underhand or overhand) and attempt to re-throw as soon as the ball is caught. Throw the ball “at”, not “to”, your partner. Start in a neutral stance and allow footwork to adapt based on direction of throw.
**Our sprint start begins with chest on the ground in the bottom of our pushup position. Today, on your own count, explode to your feet, sprint wp-contentroximately 20 yd., and immediately resume med ball throw.