10 Dowel pullovers*
20 Tire smash/ Mace swings**
:30 sec. Airdyne sprint/ row/ double-unders***
*No matter how wide they need to be, arms are to stay straight from beginning to end. Pause in a well organized OH squat position as a fact-check for form and posture.
**Switch between implements as desired. Keep mace movements as “swings” not “lifts”.
***The :30 second sprints should be full-power efforts- breathing recovery occurs during 10r dowel pullovers.