Position, power, and pace- focus on all three during each rep of this conditioning drill.
Then, immediately, 10 minutes of:
Hustle in the transitions, limit rest, and manage breathing. Count and note rounds and completed partials as reference for next time.
Each drop below designated 65% = 10 Burpee + 10 Front roll, accumulated and performed at the end.
And then, skill work:
Addressing the set-up and mechanics of both movements, practice short sets at skill work weights, and increase as position and execution improve. Shovel: Be sure to lift in a leg- hip- arm last sequence, and start with hands no more than 24″ apart. 360: “Holster” the mace at the end of each rep- inside of biceps and elbows attached to body. This both standardizes a start- and- end point to the movement, and helps ensure that over-straightening of the arm does not lead to misdirected reps.
And finally, “Time under tension”:
Max-duration bar hang
Today, use any grip you choose, and switch between them as needed. 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. Note: If you made it at least one minute last time through, today, hold knees-up in a 90-degree angle or L-sit.