(Specialty warm-up: 20 mace front pendulum, 5L, 5R 1-arm kettlebell swing) Two high-effort rounds of: 1 minute extended-arm mace hold @ minimum 8kg. W, 10kg. M 1 minute bodyweight row hold (Any hand position/ implement/ anchor- scale to ability) 2 minute jumprope :20 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 to choosing a weight or position you can hold for an eternity. Additionally, if "ability" is high, you strategize and choose something harder; In doing so, your ability will continue to grow, not simply sit back and celebrate its current status. Reminder: When “minimum” is designated prior to a weight or movement variation, it means we have established and tested it to be a sound baseline for a well-trained beginner/ intermediate-level athlete; Safety and proficiency considered, we should always be looking to work above the minimum. Then: 50 Mace 360 50 Mace front pendulum + extension: Take up to :15 sec. rest between sets of 10 in the mace 360, and fight hard to complete 50 uninterrupted reps in the pendulum/ extension, with any “rest” being taken with the weight on your body/ in-hand. Front pendulum + extension: Decelerate the mace in 10-rep intervals and perform an extension from the “holster” position (elbows bent, inside of arms against your body) to arms straight, hold for 10/1000, and return to holster to begin the next 10 reps. Safety considered, mace should not go to the ground until 50-rep set is complete. Goal is both strengthening our command over the mace, and reinforcing the difference between the correct starting position (holster) and an incorrect one (arms extended). Provided position is sound and proper tools are available- don’t under-lift. And then: 1 max rep set push-up 25 Box jump @ 15lb. W, 25lb. M (use bumper plate) 1 minute max calorie Airdyne sprint 1 minute rest 1/2 max rep set push-up 25 Straight jump @ 15lb. W, 25lb. M (use bumper plate) Sprint of max calories accumulated above 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. If your arms aren't straight at the top, and your chest hasn't touched at the bottom, you've done a half-push-up; Scale accordingly, continue progressively. Airdyne: Breathe, focus, and drive. This is a sprint, not a jog- no pacing, and no arms-only. Goal is matching output from previous outing; Matching effort should go without saying. There is no designated rest between push-up and bike- 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”: 25 Kettlebell Good Morning @ self-scaled (minimum 1/2 BW) + 50 1-arm/ Hand-to-hand kettlebell swing @ 25lb. W, 35lb. M (cool-down weight) 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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