(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.


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:


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.