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157:05

(Specialty warm-up: 10 kettlebell halo + 2/1000 extension, 5 suitcase deadlift)


Skill work/ Fact check:

Mace 360/ 10-2


Based on skill level/ experience/ proficiency, this is either deliberate, attentive skill work, or standardized testing. Practice/ apply the details of each lift, add weight accordingly, and move towards a challenging, powerful, positionally sound 5L + 5R, also balancing top-to-bottom hand. Rest as needed, and accumulate lots of organized, valuable reps.*

*If you believe you are not missing an addressable detail in either of those mace swings, you're very likely not looking hard enough.

Then, 5 rounds of:

1 minute Farmer hold @ (minimum) BW


10 Box jump (scaled to ability in height and/ or weight)

:30 sec. tripod headstand/ steep Pike position (position governs variation)

5 "Floor-to-feet" + broad jump (1 + 1 = 1)


:30 sec. rest/ assessment


Transition seamlessly, and breathe attentively; One will most certainly lead to the other. There is bracing timing involved in each piece; Apply it, OR, ask about it.

If headstand simply does not work (not, we don't like it... ), adjust to tallest possible pike position hold; Head should be even with arms, as in a barbell press lock-out.

"Floor-to-feet" + broad jump: This is a minor language change from "Burpee broad jump", and an overdue one. This should remove any questions in combining these movements, and should also eliminate any standing up (due to not adapting a burpee to include a broad jump), outside of the in-jump extension. Please let us know what you think/ find! Thank you.

And then, “Time under tension”:



15 Kettlebell Good Morning @ self-scaled (3 x 5) +


50 1-arm or hand-to-hand kettlebell swing @ 35lb. W, 55lb. M +


5 Push-up + 10 Airplane push-up +

10 x :10 sec. hollow hold/ rock + stand-up

15 cat/ cow stretch


Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.

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