physical. 11/13/15

    Wayne. Band crawl (2011).
    Wayne. Band crawl (2011).

    4 rounds of:

    1 minute Farmer hold @ minimum 3/4 BW
    or, if desired,
    1 minute double kettlebell rack hold @ minimum 1/2 BW
    1 minute rest

    Any rest taken during work round comes off the minute in between. If minimum specified weights do not pose a significant challenge, scale to your ability; If chosen weight goes to the ground more than twice in any round, adjust before beginning the next.

    Then, 4 rounds of:

    12 Mace 360 @ 10kg. W, 12kg. M
    (or, if needed, kettlebell halo @ 35lb. W, 55lb. M)
    6 Dip
    :30 sec. battle rope
    (Up to) 1 minute rest

    Take less than the full minute allowed in each round, provided it doesn’t impact your performance in the subsequent rounds. Keep the effort high, and hustle in transitions between movements.

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

    Band crawl (Minimum 12ft. distance @ 3 x 1″ band W, 4 x 1″ band M)

    Attempt to match reps throughout, and maximize the short rest through smart breathing.