(Specialty warm-up: 5L, 5R mace shovel, 5L, 5R 1-arm kettlebell swing, 5 "Floor to feet")

Kettlebell push press: 3 x 3L, 3R @ as heavy as possible in each set, each rep stopped for a hard 1/1000 @ top Kettlebell snatch: 3 x 5L, 5R @ (up to) 75% of heaviest push press weight from above, each rep stopped for a hard 1/1000 @ top Complete all designated sets of each lift before moving to the next. Non-guesswork position and violent, organized execution govern weight; Passively, inattentively, or unspecifically, kettlebell lifting becomes the gimmick that many in the strength world assume it to be. Today: Perform 5 Airplane push-up immediately following each set of lift, and then take reasonable rest (:30 sec. or less). Airplane push-up simply begins and end with chin/ chest/ hips on the ground and hands off the ground; Maintain tension, set position, and move with intent. Add a plyometric element to the push-up as skill level dictates. (Don't smash your face on the ground when tired... Funny to watch, but not what we're trying to do... )

Then, 5 rounds of:

10 Mace shovel + overhead press (1 + 1 = 1) @ (minimum) 10kg. W, 12kg. M - each rep stopped at the top- twice (5L, 5R)

10 Mace 360 + extension/ 20 Mace front pendulum + extension (scaled to ability)

:20 sec. rest/ assessment

Transition seamlessly between movements; Keep rest to designated interval. Mindfully recover breathing, and emerge ready to brace and move with intent and composure.

Shovel + press: Again- mind the stops! Both arms high and hard, at the top, and allow hips to throw your hand at the bott