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

    Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!

    Movement Library