4 aggressive rounds of:
1 Sled drag (20yd. @ 3/4 BW)
20 Slam ball @ 15lb. W, 25lb. M
200m run
2 minutes rest
Each round is timed. Goal is matching output throughout all 4 rounds without pacing the first. ”Drag” = forward, and “Pull” = backward. If designated slam ball weight creates/ forces a compromised position, make as minor an adjustment as needed to continue safely.
Rest as needed, then, 4 rounds of:
6 Kettlebell halo @ 1/4 BW
12 Mace lifts/ swings (10kg. W, 12kg. M)
24 Medicine ball throw/ catch or Lateral slam ball (15lb. W, 20lb. M)
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.