Positional and mechanical improvement:
Rotational/ lateral movement drills, lifts, and swings
Advanced: Mace 360, 10-2, varial, kettlebell slam dunk, piroutette swing,
At skill work weights and with the guidance of a qualified trainer, practice several movements listed above and make improvement in the details of each. Start with the basic variations of each and add difficulty as appropriate. Note: Never make the mental mistake of thinking you’re too advanced for skill work in any realm.
Then, 2 rounds of:
As noted- 25 reps are completed on one side, followed by an immediate transition to the next movement and then a side-switch for round 2. Mace shovel weight is scaled to ability, governed by position, and challenging.