physical. 08/05/17

    (Photo: Let’s do some reading (or, re-reading) this weekend: Wolf Brigade “Mental” section. )

    10 rounds of:

    2 Tire flip
    5 Push-up
    2 breath reset
    (max :10 sec.)

    Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip. Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.

    Push-up: If mechanics or range of motion fail, scale accordingly to ensure both progress and safety; Leave the ego out of the equation- excellent, scaled push-ups are far better than crappy, broken “unscaled” ones.

    Then, 10 rounds of:

    2 Burpee
    5 “Floor to feet” (Bottom of burpee to hinge position and immediately back to floor)
    2 breath reset (max :10 sec.)

    Move with power and intent. Lazy, soft burpees are worse than not bothering to do them at all. If pace becomes casual, progress will be minimal.

    And then, 5 minutes of:

    2 V-up
    5 “Prison” Abmat sit-up

    If V-up becomes a wiggly, flailing mess, adjust to a full 10/1000 hollow hold in each round.

    “Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

    And finally, “Time under tension”:

    5 x 10 Hollow rock (maximum :20 sec. between)
    2 minute hollow hold
    50 Walking lunge

    Lunge is unweighted, organized, and performed at a cool-down pace.

    Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time in hold reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.

    Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
    Please use them to your advantage!