4 rounds of:
20 Mace front pendulum @ as heavy as possible (minimum 10kg. W, 12kg. M)
60 yd. Farmer carry @ as heavy as possible in 20 yd. intervals
1 minute rest
Lift, move, and carry in strong, organized positions; Soft equals sketchy, especially any time the directive is “as heavy as possible”. Maximize rest through mindful breathing and focus on what’s next.
Then, 6 rounds of:
6 Pull-up
20 Abmat sit-up (alternating with) V-up
:20 sec. rest
Pull-up and sit-up are scaled to ability, and should be challenging in each round. Finish having completed three Abmat and three V-up rounds.
Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.
And then:
100 yd. walking lunge @ heaviest mace weight used above
Take as little rest as needed, if any. Carry and lunge in strong, stable positions- no soft, casual movement. Weight for lunge may be carried in any organized manner you choose- scale to ability (Ex. Further from your body = significantly heavier).
Photo: Character built, storm weathered. We all can, but not all of us will…