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199:05

(Specialty warm-up: 2 partial pull- up + 3/1000 hold in all four hand positions, 2L, 2R kettlebell halo + 5/1000 extension)

50 Mace front pendulum (option of 10-2 style, or- safety considered- power variation) @ as heavy as possible

Today, the earned adjustment to the front pendulum shows the end of each rep at 10 & 2, as opposed to parallel with the ground. Same bracing and tension, same mechanics, a little extra range. Only count reps that meet the standard, and attempt no more than one trip to the ground (power variation, if appropriate, may be 5 x 10).

Then, as quickly as possible:

100 Mace 360 @ 8kg. W, 10kg. M

Brief rest as needed, or as position dictates. If a safe, functional mace 360 is not yet in your toolbox (or is not yet heavy enough to be useful) adjust to 60 kettlebell halo @ 25lb. W, 35lb. M. Recommendation is to switch both direction and top-to-bottom hand position in either 5- or 10-rep sets.

And then, 3 rounds of:

1 minute medicine ball throw/ "Tall slam ball" (alternate between them as desired, but keep moving)

1 minute battle rope

1 minute jumprope

1 minute hollow rock/ hold


Keep pace violent and position strong, and match effort throughout; There is no value to casual, brief conditioning.



Today, efficient transitions between movements will make or break the drill; Have work stations and tools in sight. If someone takes yours, apply your pre-planned redundancy system. Trainer should time the group and call the switches, ensuring they are not rest periods.



All movements: Listless equals useless. Hurt the wall, hurt the ball, empty the tank. Output may drop, effort should not.



“Tall slam ball”: Different timing and coordination, same concept and execution; All positional features of standard squat/ slam ball apply. Today we will simply use standard-diameter medicine balls, and catch above parallel. Certainly not easier, just slightly different.

And finally, “Time under tension”:

15 Kettlebell Good Morning @ self-scaled (minimum 1/2 BW)+


50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R)

3 x :45 sec. hollow hold, each interval ending with a rocking chair to standing +


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

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