physical. 07/10/15

    “Composure Recovery Drill”:

    5 rounds of:

    1L, 1R Turkish Get-up @ (up to) 50% of 1RM
    10 Front roll
    10 Kettlebell Short swing“* @ (up to) 1/2 BW
    :30 sec. extended arm mace hold (minimum 10kg. W, 12kg. M)
    10 Push-up (Scaled to ability in each round)
    1 minute active rest

    Keep active rest simple, hustle in transitions between movements, and challenge your pace; Lazy, inattentive composure recovery drill is an oxymoron. Push-up: Advanced suggestions include plyometric, Hindu, rings. Front roll: If still a work in progress, substitute :30 sec. tripod headstand, or :20 sec. handstand.

    Then:

    Minimum 10 minutes movement-based cool-down

    Keep it simple and light, and vary movement as desired.

    *”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.

    Joe. PressJoe. Sandbag press.