40 Abmat throw/ retrieve* (15lb. W, 20lb. M)
Then, immediately and with urgency, 4 rounds of:
*Throw/ retrieve involves the hurling of a med ball/ slam ball at the top of the sit-up (similar to Abmat med ball pass), an efficient climb off the ground, and a sprint to retrieve the object and return to the next rep.
**Pendulum is the side-to-side swinging of the mace in front of the body. Reps count when mace reaches shoulder level (parallel with the floor).