2 minutes of:
Extended-arm mace hold (10kg. W, 12kg. M)
Each position break equals 1 minute Airdyne (arms only), completed at the end of training today. “Break” is defined by an arm bend of more than 20 or so degrees. When position breaks, clock stops.
And then, in order and aggressively:
Throw/ catch: 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.
*Ball remains in-hand but touches the ground at the end of each sprint.