6 x 8 @ as heavy as possible in each
Select weights based on the ability to complete each set with quality, uninterrupted reps. Adjust by round as needed. If mace 360 is clunky, or not yet heavy enough to be useful at designated rep scheme, use kettlebell halo.
Then, 6 rounds of:
8 Airplane push-up
8 Kettlebell halo @ 1/4 BW
8 Underhand bodyweight row
8 Dip
(Up to) 1 minute rest
Airplane push-up simply begins and end with chest/ hips on the ground and hands off the ground; Maintain tension and position, and push up. If position breaks, elevate as needed and continue.
Position and range of motion considered, kettlebell halo should be as heavy as possible for 8 quality reps in each round.
Stay within designated rest, and take less if you need less- standardize breathing, focus on mechanics, and mitigate fatigue by managing your mind.
And then, 2 rounds of:
2 minutes battle rope
1 minute hollow hold
Make yourself move- the rope may slow, but should not stop. Be mindful of and standardize breathing- if you allow it to get ahead of you, it will. No lazy holds (ever).
And finally, “Time under tension”:
25 Dowel partial pull-over
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 pulling/ rotation day, and improving position for next time.