(Specialty warm-up: 1L, 1R 2-count Turkish Get-up, 20 mace front pendulum, 5 box jump w/ bumper plate) Tire flip skill work, practice, and short sets:
No more than 30 total reps. Assess position, improve set-up, timing, and power, and increase weight if possible. Then, 5 rounds of: 1L Kettlebell clean 1L Kettlebell push press 1L 2-count Turkish Get-up 1R Kettlebell clean 1R Kettlebell push press 1R 2-count Turkish Get-up 1 minute rest/ assessment Weight today is not to exceed 70% of Turkish Get-up 1RM. Our 2-count Turkish Get-up helps us break the movement down into specific pieces by requiring a 2/1000 count at each transition point (there are 9). If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment. **If no suitable tire is available for skill work, please add two rounds to the piece above- totaling 7. Thank you!** And then, as quickly as possible: 50 Reverse lunge box jump @ 10lb. W, 15lb. M (use bumper plate) 100 Mace front pendulum @ (minimum) 10kg. W, 12kg. M 500 Jumprope (Any more than 5 breaks/ misses: Each remaining break/ miss adds 2-rep burpee failure drill- complete, and resume) Height is scaled to ability, and should pose a significant challenge for a 10-15 rep set. If rest is needed, keep it short and specific. Reverse lunge box jump: Take a full reverse lunge step, and immediately upon return to standing (with hip still loaded), jump on to target. Use the momentum from the lunge to propel the jump- coordinate the return to standing and the takeoff so as to not completely separate the lunge from the jump. Front pendulum: Position considered, attempt zero drops to the ground, and accept no more than two. If no mace is available, perform 150 reps with the heaviest sledgehammer you can find.
And finally, "Time under tension": 50 Tipped-forward mace/ hammer squat (5 x 10) @ positionally accurate 50 Abmat sit-up (or, 25 most-difficult Abmat + 25 something else you need) + 25 cat/ cow stretch
This odd, extremely simple-but-difficult squat variation is geared for positional reinforcement, isometric strength/ tension improvement, and unappealing self-awareness. Do not concede poor posture simply because the mace asks you to; Push your chest at the mace, and then the mace away from your chest- In that order. No hipster posture. If done correctly, this will be light, extremely challenging, and helpful; Put in what you expect to get out.
Abmat sit-up is any variation you choose (if performing 50), and adjusted between them as desired. Mind position and mechanics, and draw value. Keep rest to :15 sec. or less, no more than 3 times.