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(Specialty warm-up: 10 dowel partial pull-over, 20 heavier mace front pendulum, 2L, 2R Mace overhead press + 2/1000 @ top)

10 rounds of:

2L, 2R Mace 360

2L, 2R Mace overhead press (prioritize narrower hands, accompanied with straight, aggressive arms)

:20 sec. rest/ assessment

Each set of mace 360 and press are as heavy as possible- adjust as needed if position breaks or reps become singles, and adjust top-to-bottom hand as well as L to R direction.

If mace 360 is not yet in your toolbox, is not yet heavy enough to be useful at designated rep scheme, or suitable weight mace/ hammer is not available, perform kettlebell halo (no extension) in same scheme.

The weights do not need to be the same for both lifts, and may adjust by round- either up or down- as position and ambition demand.

Then, 5 rounds of:

10 Mace 360 (balance left-to-right and top-to-bottom evenly)

10 Extended-arm mace walking lunge (horizontal or vertical)

10 Box jump @ 10/15lb. W, 15/ 25lb. M

100 Jumprope

Weight is scaled to ability, and should pose a significant challenge in each set; Goal is completion of each round with the same single weight. Transition seamlessly, and move aggressively.

Jump: Be sure to practice jumping with an implement prior to beginning the drill. Ordinarily, we re-set a jump by swinging our arms- not being able to do so (due to holding a weight)can require some adjustment. Select a height that allows for an organized and powerful jump with today's odd hitchhiker.

And then, "Time under tension":

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

50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) +

2 rounds of: 1/2 rocking chair (to floor) + 25hollow rock + back to standing = 1 round

5 x :15 sec. bar hang

Kettlebell swing: Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.

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