(Specialty warm-up: 10 dowel partial pull-over + 5/1000, 5 suitcase deadlift, 10 rocking chair) 3 high-effort rounds of: 1 minute Farmer hold @ minimum BW 1 minute extended-arm mace hold @ minimum 8kg. W, 10kg. M 1 minute jumprope :30 sec. rest
Attempt as few breaks as possible during work rounds- any more than two, and the time comes off the rest. Scale each round of holds to full ability; There is no value in choosing something you can hold for an eternity. Then: 50 Mace 360 + Mace squat (1 + 1 = 1):
Take up to :15 sec. rest between sets of 10 reps. Be sure to have balanced 25L, 25R at end of drill; Get there however you'd like. 1 360 + 1 squat = 1 rep. Stop each rep of 360 hard in the holster position prior to squatting, and then stand and stop before re-pushing; This is not a "flow" drill.
And then: 1 max rep set push-up 1 minute max calorie Airdyne/ equivalent sprint 1 minute rest 1/2 max rep set push-up Sprint of max calories accumulated above 50 "GYAOTG" (Vary movement as desired in 10-rep intervals)
Push-up: Stay mindful of position and mechanics throughout. Rest as needed/ desired in the pike or plank position to extend set. Even in a “max rep” set, quality still trumps quantity. Airdyne: Breathe, focus, and drive. This is a sprint, not a jog- no pacing. Goal is matching output from previous outing; Matching effort should go without saying. “Get your ass off the ground” options are: Rocking chair, elevator sit-up, hip-up, front roll, or, if absolutely needed, burpee. There is no designated rest between push-up, bike, and sit-up- perform quick transitions between movements, and mitigate fatigue by breathing intelligently throughout.
Safety considered, there is value to making yourself move in simple conditioning drills. And finally, "Time under tension": Pick one hinge-position lift and move through 25-50 methodical, mechanical reps as both cool-down and skill work
(Deadlift, Good Morning, kettlebell swing/ variations of each) +
15 Cat/ cow stretch
Hinge position diagnostics/ skill work: Don't fool yourselves. We all need it. Assess - Address - Improve.