strength and conditioning

This is it, the final day of 360 days of workouts from one of the more innovative coaches out there, Greg Walsh. It's been a heck of a journey.

Only count reps in which the mace handle moves parallel to the floor. Tuck your hips, tighten your guts, and keep the mace close to you.

Stay organized and powerful, with full focus and violence of action put into each rep. Weakest lift in the complex governs weight.

Choose most challenging variation possible in each round, and be ready to move when rest clock ends; Hustle, work hard and get out what you put in.

Match pace with the quality of movement, and vice-versa. Keep rest short and specific, and do not allow movement transitions to become rest periods.

Hunt the work, don’t attempt to avoid it. Transition quickly, move aggressively and don’t stop for more than a quick breath.

“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.

Tire smash: In order for hitting a tire with a hammer to be more than a novelty, it needs to be performed with power, precision, and fluidity.

Set-up, bracing, order of operations, and violence of action will all equally govern the success of this drill.

Sled drag is a full-body movement- brace up, drive power from your midline, and take short, hard steps. Soft equals sketchy, and, slow.

Pace does not change the range of motion or mechanics of movement. Breathe deliberately, hustle with quality, and finish quickly.

Fight for sound position, remember that efficiency and focus mitigate fatigue, and work hard.

Each sport has its own requirements for body composition, and that is what makes different sporting disciplines unique.

Tire flip: 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.

Strong set-up, specific timing, and non-casual application of power will make this drill.

If set requires interruption at chosen weight, make a minor adjust and complete next set uninterrupted.

Transition seamlessly from one movement to the next.