(Photo: Multi-directional weight management; Life moves in more than one direction… In preparation for, so should we.)
5 rounds of:
Walking lunge starts at top of 5th shovel. Drive both arms straight and above your eyeline (click here for video demonstration), keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.
Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.
Today, unless high-level proficiency is demonstrated in the mace 360, weight should be lighter than in the shovel/ walk.
Squat starts at end of 10th 360.
50 1-arm kettlebell swing (5 x 5L, 5R) @ 1/4 BW
50 calories Airdyne
Insist on powerful, organized kettlebell swing; If designated weight breaks position, or if movement softens, adjust accordingly and continue safely. No rest; Mind your mind, and make yourself move.
And then, “Time under tension”:
If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!