(Specialty warm-up: 5L, 5R mace shovel, 5 rocking chair w/ bumper plate, 10 Abmat sit-up @ 1/4 BW)
50 Mace shovel @ as heavy as possible
Alternate left-to-right and take brief rest in either 5- or 10- rep intervals. Position considered, do not under-lift. Adjust weight (up or down) as needed, and pause overhead for at least a 1/1000 in each rep. Correspondingly, movement may also be scaled by shortening the distance between hands, always leaving the rear/ bottom hand at the very end of the handle.
Lower body starting and ending position, order of operations, and "power finish" should be a seamless transfer from deadlift- make adjustments as needed. Then: Sprint of 1/4 bodyweight in calories on Airdyne/ equivalent 1/4 bodyweight in rocking chair @ 15lb. W, 25lb. M 1/4 bodyweight in Abmat sit-up @ 1/4 BW 1/4 bodyweight: Exactly 25% of what your body currently weighs. Check, don’t guess. You will always guess low. Indulge any transitional impulses/ needs you have (arms only, arms + legs, legs only, underhand grip… ) except the one telling you to stop. If you stop: Exit the bike, next person starts, you re-start from the beginning, no matter where you were in the process. Mind your mind, complete your task; Finishing spent is far better than starting twice. And then, 10 rounds of: :20 sec. Battle rope :20 sec. 1-arm plank hold :20 sec. squat hold @ accurate bottom position- light, or unweighted- but not un-braced Immediate transitions, simple hustle. Change arms each round. Do not simply drape over yourself in the bottom of the squat; Softness will be costly. Fight for position, and win. If no battle rope is available, please perform :20 sec. of organized, aggressive jumping jacks- touching hands to hips at the bottom, and meeting them overhead at the top. Tired does not equal lazy; One is a gift, one is a curse. And finally, “Time under tension”: 15 Kettlebell Good Morning @ self-scaled (3 x 5 as needed/ desired) + 2 x 5L, 5R Mace "Short shovel" @ heavy and powerful enough to be useful + 50 1-arm kettlebell swing @ 35lb. W, 55lb. M (5 x 5L, 5R) + 2 x 1 minute full-effort, positionally vigilant hollow rock/ hold Kettlebell swing: If designated weight is not a cool-down weight, adjust accordingly.