(Specialty warm-up: 5 Kettlebell suitcase deadlift, 10 kettlebell halo + 2/1000 extension (light, hard), 20 mace front pendulum)
100 yd. Farmer carry @ as heavy as possible in 20 yd trips
Pay attention to pick-ups and put-downs, and make challenging and ambitious choices. One-two breaks per trip: Expected. More: Hold harder, or adjust weight.
100 Mace 360 @ as heavy as possible in 20-rep sets OR 60 Kettlebell halo @ as heavy as possible in 10-rep sets, changing direction each rep
Switch top-to-bottom hands, and direction, so that all sets end even; Reset in each rep- it doesn't have to take long, but it has to happen. If you can full-blast for 20 reps, it is not a suitable weight for this particular drill.
100 Tire smash @ as heavy as possible in 20-rep sets
Power governs weight; Hit the tire like you mean it (and so that we can hear it); If chosen weight cannot be told- and must be asked- to hit with appropriate force, the weight is too heavy, or you are too wiggly. There should be nothing passive about this simple drill.
Reasonable rest only between designated sets; The directive is "heavy and challenging", so moderate rest is expected. Move expertly and aggressively throughout each set of all three movements.
100 Mace front pendulum @ scheme-appropriate weight (one-two drops, at most)
50 Bodyweight row (any way, any how, sets of no less than 10 reps) 25 Medicine ball squat @ 1/2 BW (5 x 5, or 10 + 10 + 5 if needed; If not needed, complete accurately and uninterrupted)
Speed is not a substitute for form- or range! Slow down, harden up, demand position.
Attentive- Accurate- Aggressive: The spears of progress. Sharpen and apply them daily, and then, do it again.
And then, "Time under tension":
15 Kettlebell Good Morning @ (minimum) 1/2 BW + 15 calorie Airdyne sprint (timed) +
15 cat/ cow stretch +
10 calorie Airdyne sprint (timed) +
15 dowel partial pull-over + 15 calorie Airdyne cool-down