physical. 08/14/15

    Death dealer.
    Sometimes all you can do is breathe deep and wait for the battle.

    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.