3 rounds of:
:30 sec. Tire flip
:15 sec. rest
Focus on strong set-up and re-set in each flip- pace always takes a back seat to position in training. Move aggressively- there is no such thing as (and certainly no value to) a casual tire flip.
Then, 5 rounds of:
7 Kettlebell “Short swing” @ 1/2 BW +
5 Mace shovel @ as heavy as possible
1 minute rest
”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height. Today, use the heaviest weight possible for 7 quality, uninterrupted reps.
Immediately after 1 minute rest in 5th round:
100 revolutions Airdyne @ 100%
:20 sec. @ 30%
50 revolutions Airdyne @ 100%
Though output may change, effort should remain at 100% in both rounds.
And then, skill work:
Kettlebell “Odd Lifts”
Slam dunk (Stationary and with step)
Partial speed snatch
Figure-8 flips
Practice several of the movements above, and note improvement in each. Start with the basic versions of each, and practice more difficult variations as wp-contentropriate. Regardless of skill level, spend enough time to note improvement.