(Photo: Mace shovel, Bill, 2009. Slightly less chance of death in 900 sq. ft. than our original 350, with half a dozen people moving maces at the same time. Thankfully, none were recorded… )
5 rounds of:
Turkish Get-up: Be patient, make progress- add a 2/1000 pause to any transition point that you are struggling with; If we are skipping steps, making a technical error, or trying to hurry through a portion of the movement we are weak at, the 2/1000 will catch it and force an adjustment.
Row: Scale to full ability, and safety considered, use 1/2 BW as a baseline.
Then, 5 aggressive minutes of:
Move with deliberateness and intent; No lazy push-up, no passive throws.
There is no value to lackadaisical, un-powerful power movements. Hurt the wall, hurt the ball, empty the tank.
And then, “Time under tension”:
Lunge is unweighted, organized, and performed at a cool-down pace.
“Prison” sit-up: Interlock fingers and keep both hands behind the head. Reps count when shoulders and elbows touch the ground simultaneously.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!