(Specialty warm-up: 20 mace front pendulum, 5L, 5R mace shovel)
5 rounds of: 30 Mace front pendulum 20 Mace shovel (2 x 5L, 5R, each rep with a full, stopped 2/1000 overhead) 10 Mace 360 (switch left-to-right as desired, accumulating 5L, 5R total each round) (Up to) 1 minute rest/ assessment Weights today are self-scaled, and should pose a significant challenge in each round. Unless high-level proficiency has been demonstrated in mace 360, weight should differ from shovel. Pendulum: Only count reps in which the mace handle moves parallel with the floor. Tuck your hips, tighten your guts, and keep the mace close to you. Attempt to take no more than two trips to the ground- select weight accordingly, and adjust by round as needed. As always, utilize “relative tension” when moving the mace- establish and stabilize positioning, and then let momentum do its work; No death grip. Shovel: Start/ finish 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. Then, 5 aggressive rounds of: 10 calories Airdyne/ equivalent @ 100% (no arms only) :20 sec. Airdyne/ equivalent @ 20-30% pace
10 Straight jump (Weighted or unweighted) 2 "Depth Charge" :20 sec. rest
Drive hard, breathe intelligently and focus during the :20 sec. rest, and attempt to match output in each round; Matching effort goes without saying.
Depth charge: With hands locked and braced in either true "Prison" position, or overlapped and pressed hard at mid-chest, perform 10 double-under-minus-the-rope jumps (high, hard, hollow body, tight guts, no heel-to-ground) + 1 burpee on the descent of the 10th, and then, either rest or repeat as directed. *10 + 1 = 1*.
And then, immediately: 20 Abmat sit-up @ 1/2 BW 20 Abmat sit-up @ 1/4 BW 10 “Prison” Abmat sit-up Rest briefly as needed to keep quality (and subsequently, value) intact.
And finally, “Time under tension”: 2 x 5 Kettlebell Good Morning/ Suitcase Good Morning @ (minimum) BW + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) + 1 x max-duration full-effort hollow hold Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.