2 aggressive rounds of:
40 1-arm kettlebell swing @ minimum 1/4 BW
20 Band crawl (Minimum 12ft. distance @ 2 x 1″ band W, 3 x 1″ band M)
20 Rocking chair @ 15lb. W, 25lb. M (Use bumper plate)
20 Jumping pull-up
1 minute rest
Move steadily throughout- hustle in the transitions, only rest in the rest.
Kettlebell swing: Scale weight to ability for 5-8 rep sets per arm.
Perform “focused rest”: Standardize breathing, reflect on the previous round, and identify pitfalls to avoid in future ones. Mindful rest helps mitigate fatigue.
Then:
3 x 10 @ as heavy as possible
Rest up to 1 minute between sets. If suitably heavy mace is not available, kettlebell may be used in place of. When scheme is listed as “3 x 10″, it always refers to “Sets” x “Reps”.
And then, skill work:
Mace lifts/ swings:
Pendulum– Front and back + shove, shovel, 10-2 , 360
Tire smash + variations:
2-Hand tire smash, hand-to-hand tire smash, 1-Hand tire smash, 1-Hand tire smash with switch
Spend time minutes practicing several of the movements listed above (at skill work weight) with the goal of making noticeable improvement in the execution and fluidity of the movement. Simple does not equal easy- hitting a tire with a hammer should not be dismissed as easy and overlooked in skill development.