(Photo: Human anatomy.)
25 Mace shovel + 5/1000 hold @ top of each (Left)
25 Mace shovel + 5/1000 hold @ top of each (Right)
25 Mace 360 + 5/1000 extension (Hold in each rep- left)
25 Mace 360 + 5/1000 extension (Hold in each rep- right)
Weight in both movements is self-scaled, and unless high-level proficiency is demonstrated in 360, should be different. Take short, specific rest as needed in no more than 5-rep intervals. If rest is needed more frequently, either adjust your mind, or adjust the weight.
Additionally, counts do not shorten as we fatigue; 5/1000 is always 5/1000, and better as 6/1000 than as 4/1000.
Then:
1 minute battle rope
1 minute jumprope
Alternate between the two with no rest between until 750 jumprope are completed. Hustle harder, work shorter.
Any observed short-counts: 250 Jumprope and 50 burpee for everyone in the group.
And then, “Time under tension”:
25 Mace Good Morning @ self-scaled + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.
Reminder! (Almost) all movements referenced above are linked to high-quality video demonstrations/ explanations!
Please use them to your advantage!