“Composure Recovery Drill”:
5 rounds of:
1L, 1R Turkish Get-up @ (up to) 50% of 1RM
10 Front roll
10 Kettlebell “Short swing“* @ (up to) 1/2 BW
:30 sec. extended arm mace hold (minimum 10kg. W, 12kg. M)
10 Push-up (Scaled to ability in each round)
1 minute active rest
Keep active rest simple, hustle in transitions between movements, and challenge your pace; Lazy, inattentive composure recovery drill is an oxymoron. Push-up: Advanced suggestions include plyometric, Hindu push-up, rings. Front roll: If still a work in progress, substitute :30 sec. tripod headstand, or :20 sec. handstand.
Then:
Minimum 10 minutes movement-based cool-down
Keep it simple and light, and vary movement as desired.
*”Short swing” denotes a heavy, short-range kettlebell swing with the intent of safely driving as much weight as structurally possible to just below chin height.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!