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(Specialty warm-up: 20 mace front pendulum (heavier), 5L, 5R mace shovel)

25 Mace shovel + press + 2/1000 hold @ top of each (Left)

25 Mace shovel + press + 2/1000 hold @ top of each (Right)

25 Mace 360 + 2/1000 extension in each (Left)

25 Mace 360 + 2/1000 extension in each (Right)

Weight in both movements is self-scaled, and unless high-level proficiency is demonstrated in 360, should be different.

Take short, specific rest as needed in no more than 5-rep intervals, and mind the left-to-right directives; They're there for a reason.

If rest is needed more frequently than 5 reps, either adjust your mind, or adjust the weight.

Mace 360 + extension: Both conditioning and positional reinforcement; Each rep begins and ends in the 'holster' position, presses away from the body to straight arms, holds a hard 2/1000, and then returns to the holster to begin the next rep. This is as valuable a teacher as you allow it to be.

Additionally: Counts do not shorten as we fatigue; 5/1000 is always 5/1000, and better as 6/1000 than 4/1000.


1 minute battle rope

1 minute jumprope

Alternate between the two with no rest between until 500 jumprope are completed. Hustle harder, work shorter.

Any observed short-counts: 250 Jumprope and 50 burpee for each member of the training the group.

If no battle rope is available, please adjust today to a "Plank walk": 4 steps forward in an accurate plank position + 1 push-up.

And then, “Time under tension”:

25 Kettlebell Good Morning (minimum 5 x 5) @ self-scaled (minimum 1/2 BW- partition reps accordingly) +

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

15 cat/ cow stretch

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


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