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(Specialty warm-up: 10 dowel partial pull-over + 5/1000, 5 suitcase deadlift, 10 rocking chair) 3 high-effort rounds of: 1 minute Farmer hold @ minimum BW (under 3 months of training: 3/4 BW) 1 minute extended-arm mace hold @ minimum 8kg. W, 10kg. M (tension, not balance) 1 minute jumprope (fast- we'd rather miss, than game it... )

:30 sec. rest/ assessment (weight adjustments happen here)

Attempt as few breaks as possible during work rounds- any more than two, and the time comes off the rest. Scale each round of holds to full ability; There is no value in choosing something you can hold for an eternity.


50 Mace 360 + Mace squat* (1 + 1 = 1):

Take up to :15 sec. rest between sets of 10 reps. Be sure to have balanced 25L, 25R at end of drill; Get there however you'd like, remembering to switch top-to-bottom hand in both directions. 1 360 + 1 squat = 1 rep.

*Stop each rep of 360 hard in the holster position prior to squatting, and then stand and stop before re-pushing*; This is not a "flow" drill.

And then: 1 max rep set push-up 1 minute max calorie Airdyne/ equivalent sprint 1 minute rest 1/2 max rep set push-up Sprint of max calories accumulated above