- It all started on Subversive Fitness Day 1/360, the point of origin for Wolf Brigade unique brand of intense fitness for all comers.
- You can find movement videos here, and , they will be continuously updated as we go along.
- And make sure you read the document first
Day 257 of 360
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:
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.
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 the 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.