3 rounds of:
10 Mace shovel @ as heavy as possible in each round (5L, 5R)
10 Kettlebell halo @ minimum 1/4 BW
10 Chin-up (Scaled to ability in each round)
1 minute active rest (Leg/ arm swing, single-under jumprope, Airdyne @ 30% pace, karaoke run/ side steps… )
:30 sec. static rest (Breathe, and focus on what’s next)
Weight listed for kettlebell halo is minimum- If it does not pose a significant challenge for today’s rep scheme, adjust accordingly.
50 Mace 360 @ 10kg. W, 12kg. M
Position governs weight- attempt to use a maximum of two set breaks. If a third is needed, adjust one interval down and continue safely.
And then, 2 rounds of:
25 Mace shovel (Left side- round 1. Right side- round 2.)
25 Medicine ball throw (Wall- Left side- round 1. Right side- round 2.)
As noted- 25 reps are completed on one side, followed by an immediate transition to the next movement and then a side-switch for round 2. Mace shovel and medicine ball weight are scaled to ability, governed by position and power, and challenging.
And finally, “Time under tension”:
Superman hold/ rock
Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes, you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.