(Specialty warm-up: 3L, 3R Mace shovel + press (1 + 1 = 1), 20 mace front pendulum)

5 rounds of:

5L Mace shovel + press (1 shovel + 1 press = 1)

5R Mace shovel + press (1 shovel + 1 press = 1)

20 Mace front pendulum (switch top-to-bottom hand evenly)

10 Push-up

:20 sec. rest/ assessment (weight/ width/ variation)

Prioritize square shoulders and a hard, straight top arm to initiate shovel, and attend to the stops and starts; Shovel stops overhead with both arms above eyeline and straight, then press begins. Press ends, and then mace descends. Aggressive and accurate transitions help ensure heavy-enough-to-be-useful weights. Narrow and widen hands as an effective means of scaling!

Scale push-up to full ability, while accepting no compromise in range or position.

Then:

20 Bodyweight row

20 Straight jump

15 Bodyweight row

15 Straight jump

15 "Floor to feet"

10 Underhand bodyweight row

10 Straight jump

5 Underhand bodyweight row

5 Straight jump

5 "Floor to feet"

There is no designated rest here; Transition seamlessly and aggressively, and if rest is needed, keep it short (3 breaths or less) and take only after sets of "Floor to feet".

Straight jump: Down-up-down-up = 1 rep. Load, explode, receive the floor, stand hard, and then, do it again.

And then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:

Jumprope

Semi-reckless abandon; Simple, brief conditioning must be vicious to be valuable. Match reps, and move fast.

And finally, "Time under tension"

15 Kettlebell Good Morning/ Suitcase Good Morning

50 1-arm kettlebell swing (5 x 5L, 5R) @ accurate, powerful cool-down weight

5 x 10 Hollow rock (these should be improving; prove it by making 5 x 10, more than enough)

15 cat/ cow stretch

Extra attention to the same accurate, optimized hinge position in each rep of Good Morning and kettlebell swing. Pace and power output- not position- is the only difference.