(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