60 Mace 360 @ minimum 10kg. W, 12kg. M
Break into pieces as needed, and scale weight to ability. Change directions in maximum 5-rep intervals. Today, unless positionally necessary, use mace 360 as opposed to kettlebell halo. Focus on set-up and re-sets in each rep, and pay attention to bracing details from the floor up. No lazy reps.
Then, 1 Tabata interval (:20 sec. work/ :10 sec. rest x 8) of:
Mace front pendulum @ 10kg. W, 12kg. M
Count reps in all rounds- keep effort high and pace strong, and attempt to match throughout.
And then, 2 rounds of:
Bodyweight row: Rest as needed in the plank position. Farmer hold: If 3/4 bodyweight does not pose a suitable challenge, adjust accordingly.
Both: Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance).