(Specialty warm-up: 10 dowel partial pull-over, 20 mace front pendulum, 5L, 5R mace shovel) 15 minutes of: 5 Mace shovel (Left)

2 Mace shovel + 1 overhead press + 5/1000@ top

10 Walking lunge(Mace locked-out in top shovel position- top of press)

:20 sec. hold(top of shovel- end of lunge)

5 Mace shovel (RIght)

2 Mace shovel + 1 overhead press + 5/1000@ top

10 Walking lunge(Mace locked-out in top shovel position- top of press)

:20 sec. hold (top of shovel- end of lunge)

Lunge starts at top of press, and hold starts at top of 10th lunge. Drive both arms straight and above your eyeline, keep hips tucked and guts brutally tight. Weight is scaled to ability and should pose a significant challenge in each round.

Mace shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.


Pull-up/ Mixed grip:

Perform 30 total reps of the most challenging variation possible in small, strategized sets, and only scaling the movement when completion of 2-3 consecutive reps becomes impossible. Rest as needed, and insist on full range of motion and proper mechanics in each rep. If available, vary implement in at least a few sets.

Advanced pull-up suggestions include: Weighted, L-pull-up, chest-to-bar, negative. No kip, no butterfly.

And then, violently:

25 calories Airdyne/ equivalent 

Today, keep arms and legs on the bike, and note time to completion. Drive power from your midline, and move the bike with your whole body.

And finally, "Time under tension":

25 Kettlebell/ Medicine ball Good Morning@ self-scaled +

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

25 Cat/ cow stretch

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


Once due diligence is performed, please reach out with any remaining questions, and/ or if you're looking for something you haven't found! Thank you.


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