(Photo: 16kg. mace shovel, 2009. A foreign object to most then, and a mere novelty to most now; 2019 will be an entirely different story.)
10 x 3L, 3R @ as heavy as possible in each (minimum goal of 1/2 BW)
If movement or transitions are unfamiliar to you, please refer to the linked video. Weight is self-scaled, and each set should pose a significant challenge.
Rest as needed between sets. If sets require interruption, make as minor an adjustment as needed and complete the next uninterrupted. When scheme is listed as “10 x 3L, 3R″, it always refers to “Sets” x “Reps”. Reminder: Position and range of motion always govern weight.
Then, 5 rounds of:
20 Goblet squat @ 1/4 BW
10 Inchworm
5 Push-up
1 Sled drag (20 yd. @ BW)
100 Jumprope
(Up to) 1 minute rest
”Drag” = forward, and “Pull” = backward.
Transition quickly between movements, and keep a deliberate pace throughout each round. If mechanics break or weight creates a compromised position, scale accordingly and continue safely. Do not allow movement transitions to become rest periods.
And then, “Time under tension”:
Weighted hollow hold @ 15lb. W, 25lb. M + 25 “Prison” Abmat sit-up + 25 calories Airdyne @ cool down pace
Hollow hold: Today, dumbbell or kettlebell is held directly over chest. 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.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!