Mace front pendulum:
4 x 50 @ as heavy as possible in each
If done correctly, and started ambitiously, weight should need to change within 4 rounds. Rest as needed between sets, and scale weight when position breaks.
Then, as quickly and violently as possible:
15 Tire flip
15 Suitcase deadlift @ minimum BW
10 Walking inchworm
5 Tire flip
5 Suitcase deadlift @ minimum BW
5 Walking inchworm
Tire flip: Mind position and execution, and move with power. Use assistance as needed, and stay aggressive- there is absolutely no value to a casual tire flip.
Attach, brace, adjust, re-brace, and drive; The steps don’t have to take long, but they need to occur.
And then, “Time under tension”:
50 calories Airdyne (with kettlebell in Goblet position– 25lb. W, 35lb. M)
Airdyne: Mind your posture, don’t soften up, and work hard- it doesn’t have to be fast, but it shouldn’t be lazy.