20 Tire flip
Rest up to :30 sec. in 5-rep intervals. Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
Attach, adjust, brace, and drive; The steps don’t have to take long, but they need to occur.
Then, 5 rounds of:
5L, 5R Kettlebell row (Starting at heaviest weight from 11/07/16)
10 Mace 360/ 1-arm 360/ 10-2/ Kettlebell halo (Weight scaled to ability each round)
1 minute active rest (Leg/ arm swing, Airdyne @ 30% pace, jumprope, shadowboxing… )
Mace/ kettlebell halo weights are governed by positionally sound and uninterrupted sets. If position breaks or range fails in any movement, scaling is always a better choice than performing sub-standard reps.
And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Tire smash (6lb./8lb. W, 10lb./12lb. M)
Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.
In order for hitting a tire with a hammer to be more than novelty, they need to be performed with power and fluidity. Focus on mechanics, execution, and timing, and smash it like you mean it.
And finally, “Time under tension”:
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously. Keep your butt on the ground throughout.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.