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(Specialty warm-up: 10 Extended-arm Goblet squat/ mace squat, 10 V-up) Mace squat: 10 x 10 @ challenging and uninterrupted in each set (recommended minimum 10kg. W, 12kg. M) Rest as needed between sets. Mace squat is performed with hands together and arms "short and straight"- Like a bench press. If hands need to be separated or arms need to bend more than 10-15 degrees, adjust weight. Remember to switch top-to-bottom hand! It matters. Additionally, if sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. Reminder: Position and range of motion always govern weight; Weight today may increase as the groove is greased, or decrease as fatigue sets in or focus lessens. Today: **First five rounds**- 2L, 2R kettlebell halo + 5/1000 extension **Last five rounds**- 10 mace 360 at accessory weight immediately following squat, and then rest. Then, as quickly as possible, 10 rounds of: 2 5/1000 bodyweight row (overhand grip + barbell) 5 V-up 5 Push-up 5 "Prison" Abmat sit-up Move quickly and in excellent positions; speed is not a substitute for form (or mechanics). 5/1000 row: In this variation, we hold for a full 5/1000 count in the top position- whether it be chest-to-bar, chest-through-rings/ rope, our goal is keeping the chest even with the hands for the full count on all reps. Push-up: Scale to ability- up, down, or sideways, this equates to moving to the best of your current ability in each rep, of each set. If standard push-up is old news, adjust up. If standard push-up is wiggly, adjust as little as needed to make it not so. Assess/ Address/ Improve! And then, immediately, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of: Airdyne/ equivalent @ 100% Though output may change, effort should remain at 100% in each and every round. Note total calories completed. Visible drop in effort: Two additional rounds for the group; Never be the catalyst for “extra credit”. And finally, "Time under tension": Select one hinge position lift and perform 25-50 intelligent, moderate-weight reps(kettlebell/ mace/ medicine ball Good Morning, kettlebell deadlift, kettlebell swing/ variations...) 1 x max duration, full-effort hollow hold- No effort less than :30 sec. is accepted


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