We consider hard training and the dignified suffering that accompanies it “Life insulation“… Always sharpen your tools, whether you plan to use them that day or not…
7 rounds of:
3 Chin-up
7 Mace 360/ Kettlebell halo (Left)
7 Mace 360/ Kettlebell halo (Right)
(Up to) :30 sec. rest
Chin-up: Scale each round to ability- no lazy rounds. Advanced suggestions include: Weighted, L-chin-up, chest-to-bar, negative. No kip, no butterfly.
Mace 360/ Kettlebell halo: Weight is scaled to full ability for 7 challenging, uninterrupted reps on each side. Mace 360 is the preferred choice- if it is not yet in your toolbox, let’s get busy.
Scaled to ability = Each rep/ set/ movement poses a significant challenge for each athletes individual skill level; Put in what you expect to get out.
Then, aggressively:
1 minute extended arm mace hold (minimum 8kg. W, 10kg. M)
:20 sec. rest
1 max duration round extended arm mace hold @ same
:20 sec. rest
50 Tire smash (Any variation) @ minimum 8/10lb. W, 10/12lb. M
:20 sec. rest
1 minute battle rope
:20 sec. rest
50 Hollow rock
Hollow rock: If movement breaks position, each remaining “rep” is a 3/1000 hold (Ex. 30 reps = 90 seconds).
And then, for time:
100 revolutions Airdyne (with kettlebell in Goblet position– 25lb. W, 45lb. M)
Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.