5 rounds of:
10 Mace shovel (5L, 5R @ minimum 10kg. W, 12kg. M)
10 yd. Alligator crawl (or 20 yd. bear crawl)
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Mace squat @ 10kg. W, 12kg. M
(alternating with)
2-hand tire smash @ 6lb. W., 10lb. M
Hammer mechanics- never sacrifice position for pace in training. Count reps in all rounds (4 of each movement)– keep effort high and pace strong, and attempt to match reps throughout.
And then, on a :90 second descending clock:
Medicine ball throw/ catch (Wall- 12lb. W, 16lb. M)
Accumulate as many quality reps as possible and attempt to take no rest. Standardize breathing, stay in an athletic base, and move violently.