top of page


(Specialty warm-up: 5 Kettlebell suitcase deadlift, 2L. 2R kettlebell halo + 5/1000 extension (light, hard), 20 heavy mace front pendulum)

100 yd. Farmer carry @ as heavy as possible in 20 yd trips

Pay attention to pick-ups and put-downs, and make challenging and ambitious choices. One-two breaks per trip: Expected. More: Hold harder, or adjust weight.

100 Mace 360 @ as heavy as possible in 20-rep sets, adjusted quickly if needed between them

Switch top-to-bottom hands, and direction, so that all sets ends even; Reset in each rep- it doesn't have to take long, but it has to happen. If you can full-blast for 20 reps, it is not a suitable weight for this particular drill.

100 Tire smash @ as heavy as possible in 20-rep sets