SHAKE AND BAKE...and PR day of training
A pic from the Hungary RKC - demonstrating the Shake and Bake...or fast and loose drills - you can have fun after all - even during VO2 Max work.
16kg Get-ups x 5 singles each arm (various styles)
16kg VO2 Max 8 reps per 15 seconds x 80 sets
A BIG PR - 80 sets of 8 reps per 15 seconds for the VO2 Max - hit a "kick over" point around 65-70 sets where it all got pretty "easy".