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
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 approximately 20 yd., and immediately resume med ball throw.