6 rounds of:
Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very bottom (unweighted) end of the mace.
Then, 6 rounds of:
Execute every rep of both movements with a focus on strong posture and rotational power; Performed casually, sloppily, or too light, the point will be entirely missed.
And then, 6 rounds of:
Broad jump: Leave and land in organized positions and perform strong re-sets in each jump.
Rocking chair: Today, either jump as high as possible at the top, or, if needed, add 10lb. W, 15lb. M bumper plate.
And finally, “Time under tension”:
Today, work in maximum-tension, :20-:30 sec. sets. Accumulate a minimum of two minutes- If you’re not fatigued, and ready to stop, work harder and continue.
Are you an anchor (a stabilizing force hell-bent on performing a lasting, valuable role) or a floater (someone that glides through, sightseeing, and only slowing down for a moment when something presents as a novelty)?
Our perspective: Stand for something, firmly, or you’ll fall for anything, easily…
Choose everything you stand for cautiously and thoughtfully, and do your decisions justice by seeing them through to the absolute best of your ability.
“Showing up” for life will get you somewhere… but always working as hard as you can (for yourself and others) will get you entirely somewhere else.