3 rounds of:
Select challenging weights based on the ability to complete each set uninterrupted and with quality. Adjust weight by round as needed. If mace 360 is clunky, or not yet heavy enough to be useful, substitute kettlebell halo 1/1.
30 1-arm 360 (Sledgehammer or mace, alternate arms as desired)
20 1-arm 360
10 1-arm 360
Scale push-up to ability in each round, and attempt minimal rest.
Advanced push-up suggestions include: Dynamic push-up, ring push-up, Hindu push-up.
1-arm 360: Mechanics govern weight. Performed correctly, this is an excellent movement to improve coordination, shoulder stability, and strength.
And then, for max calories:
3 minutes Airdyne
Strategize, hustle, and leave nothing in the tank; Better to cash out and know than hold back and wonder in simple conditioning drills.
And finally, “Time under tension”:
20 Dowel partial pull-over + 50 1-arm kettlebell swing @ 25lb. W, 35lb. M (cool-down weight)
Partial pull-over is active cool-down, and should be performed in organized positions- only pull dowel over to point of position break, maintain a brief hold, and repeat. Goal is opening up the upper body after a heavy push and rotation day, and improving position for next time.
Switch arms in 5-rep sets; If designated weight is not a cool-down weight, adjust accordingly.