01:04

5-point mace shovel press

10 x 1L, 1R @ weakest angle governs weight (1 + 1 + 1 + 1 + 1 = 1)

Today, the mace press will oscillate in either direction from center, upon completion of the shovel, and re-brace and press at five different angles (5 points). Outside of torso angle, all other position, bracing, and mechanics/ range stay the same. Attempt to replicate angles from L to R in order to assess and balance work.

Then:

5L, 5R Single-arm mace squat

10 Abmat sit-up (w/ mace, held as desired)

:10 sec. rest/ reset (three breaths or less)

Handle is pointed up, and held near the weight. Hunt angle, height, and hand-distance from weight that makes for the best and most challenging squat; Intelligent use of an accessory implement should improve, not erode, position.

And then, 5 minutes of:

5 Inchworm

50 Jumping jacks (hands touch hips at bottom, and each other at top)

No rest, steady hustle, maximize the short time with constant movement. If the push-up goes out the window, hold for a hard 2/1000 in each inchworm rep.

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