(Photo: Some things change, some things… don’t.)
5 rounds of:
Mace shovel: Lower body starting and ending position and order of operations should be a seamless transfer from deadlift- make adjustments as needed. If suitable weight is not available, movement may also be scaled by shortening the distance between hands, always leaving the rear hand at the very end of the handle.
Lunge: Arms remain locked-out with both hands above eyeline during entire set; If lock-out fails, or becomes balance (as opposed to tension), reset briefly and continue safely. Addition of the mace does not change any foundational element of the lunge; If organized overhead position becomes involuntarily unsustainable, adjust to lunge with mace in the extended-arm position.
Then, 5 attentive, aggressive rounds of:
No designated rest here. If needed, keep it to 3 breaths or less, no more than twice.
Position is attentive, pace is strong; Once baseline conditioning is established, this is as short and simple, or as lengthy and arduous as your mind makes it. Box jump height is scaled to ability; Not to exceed 75% of 1RM.
And then, “Time under tension”:
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!