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(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel- narrow, heavy) 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 shovel starting and ending position should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle; We have begun prioritizing this, and often ask people to assess from the bottom-up, not the top-down. Narrower- provided both arms are still 100% straight overhead- is harder, and better.

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 the group. If battle rope is not available, adjust to :30 sec. plank hold + :30 sec. aggressive jumping jacks, and transition seamlessly on the minute until 500 jumprope are completed. Thank you. 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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