4 rounds of:
8 1-arm kettlebell row (4L, 4R)
8 Mace 360
8 Mace front pendulum + :30 sec. hold*
(Up to) 1 minute rest
Kettlebell row is as heavy as possible for an uninterrupted 4L, 4R. Weight for both 360 and front pendulum are self-scaled and challenging- adjust by round as needed, and don’t under-lift.
*Today, we will decelerate the mace at the end of the front pendulum reps and hold it in the “starting” position- hands together at solar plexus, weight pointed at the ground- for designated duration. Extend arms as skill level dictates.
Then, as quickly as possible:
48 Slam ball @ minimum 15lb. W, 25lb. M
48 V-up
Move in organized, powerful positions, and attempt no rest. If position breaks in either movement, take three breaths, right the ship, and continue with quality. If v-up goes out the window, adjust to a full 3/1000 hollow hold for each remaining rep.
And then, 4 rounds of:
8 Chin-up
16 Medicine ball throw (Wall or partner– 12lb. W, 16lb. M)
:20 sec. rest
Chin-up may also utilize varied implement today- scale to ability in each round.
And finally, “Time under tension”:
One-arm bodyweight row hold (Upside-down plank- use barbell + overhand grip for hold)
Brace/ anchor as needed with non-working arm, and switch arms as needed. 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.