(Specialty warm-up: 5L, 5R mace shovel, 10 kettlebell halo + 2/1000 extension)

Mace shovel:

5 x 2L, 2R @ as heavy as possible, 10/1000 @ top of each

Always, but especially in a "strength" scheme: Set-up, align, brace, and then move. Hips throw the hand, and remember that narrower, is also heavier! Hold duration may govern weight, and width- and is intended to. This is as much a sit-up as it is a hinge position lift.

Mace 360:

5 x 10L, 10R @ start heavy, end medium/ light

Assess recent efforts, begin ambitious and challenging, adjust down one/ two intervals as needed. Positio