(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel) 10 x 2L, 2R Mace shovel + 5/1000 overhead hold (each rep) @ as heavy as possible 1 minute extended-arm mace hold @ 10kg. W, 12kg. M
1 minute rest, then:
10 x 2L, 2R Mace 360/ Kettlebell halo @ as heavy as possible 1 minute extended-arm mace hold @ 10kg. W, 12kg. M
Brief rest only as needed during work sets; Wear the weight during any rest taken. As always, position governs weight, and attention governs position; Choose a weight you are committed to moving, and move it.
Mace 360 and kettlebell halo are both just as much "posture practice" as they are anything else; Stand tall, hard, broad-chested, and neutral-spined. No curves, all straight lines.
Also: Pay close attention to hand width in mace shovel; Too wide is too wide, and FAR less challenging. Narrow your hands, dissect the timing, and drive both arms straight at the top. Adjust weight if position breaks in either lift, or- conversely- if familiarity improves and increase is warranted.
And then, as quickly as possible:
10 calories Airdyne/ equivalent 20 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor) 30 "Tall slam ball" @ 10/ 12lb. W, 14/ 16lb. M 20 "Floor to feet" (Bottom of burpee to hinge position and immediately back to floor) 10 calories Airdyne/ equivalent Breathe, focus, and do not stop. "Floor to feet" explodes (not... wiggles... ) off the ground, into a deadlift-worthy hinge, and pulls itself right back to the ground. There is nothing casual about any element of this simple movement. "Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different. And finally, “Time under tension”: 25 Kettlebell Good Morning @ self-scaled (5 x 5) + 50 1-arm or hand-to-hand kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)
1 minute plank hold @ as close to bodyweight as can safely be loaded by a training partner (think of this as "plank proof")
1 minute uninterrupted, intent-to-injure hollow hold (hold as hard as you fucking can... like it's important... )
Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly; Any cool-down weight/ scheme should be positionally "perfect", challenging, and safe.