physical. 11/07/14

    Bill. Mace shovel (2010).
    Bill. Mace shovel (2010).

    Bench press:

    1 max rep set @ 50% of 1RM

    1 x 10 @ 75%

    Rest as needed between sets. Max rep set end as soon as range of motion shortens, failure occurs, or bar returns to rack.

    Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

    Extended arm mace hold (8kg. W, 10kg. M)

    Each position break/ weight to the floor during work round = 1 minute Airdyne.

    And then, 1 minute each for 3 rounds:

    Handstand hold
    Hollow rock/ hold
    Jumping jacks

    Today, scaling for handstand is the tripod headstand