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(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel) 10 x 2L, 2R Mace shovel + 5/1000 overhead hold @ as heavy as possible

1 minute extended-arm mace hold @ 10kg. W, 12kg. M

1 minute rest, then:

10 x 2L, 2R Mace 360 @ as heavy as possible, alternating L to R, and top-to-bottom hand evenly

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.

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.

Reminder: Top-to-bottom hand, matters. 360, shovel, front pendulum, extended arm holds; The demands are different with each on top, so we should balance, each on top. Thank you.

And then, as quickly as possible: 10 calories Airdyne/ equivalent 20 "Floor to feet" (Bottom of burpee to hinge position and immediately back