5 rounds of:
5L, 5R Kettlebell push press @ as heavy as possible
10 Kettlebell halo + extension @ max 1/4 BW or
Mace 360 @ as heavy as possible (uninterrupted)
1 Sled pull @ minimum 3/4 BW
10 Box jump @ 20″ W, 24″ M
1 minute rest
Move seamlessly during work rounds, and hustle in transitions; work during the work, and rest during the rest. If sets of any movement require interruption, make as minor an adjustment as needed to continue safely.
Sled: ”Drag” = forward, and “Pull” = backward.
Then, skill work:
Today, at skill work weights and with the guidance of a qualified trainer, practice the details of the mace 360/ 10-2 and make improvements.
Start with the basic progression and add difficulty/ weight as appropriate. Accumulate lots of quality reps, and climb as heavy as desired once position and execution are sound.
And then, “Time under tension”:
Bar hang + 50 steps walking lunge @ cool-down pace
Bar hang: Today, use any grip you choose, and switch between them as needed. Work to “True” failure (loss of physical positioning) not “Relative” failure (loss of mental endurance). If time reaches two minutes (in bar hang), you may stop if desired. If time is under two minutes, do it again, and accumulate at least two total minutes.
Lunge: Pace is cool-down, position is detailed and progress-oriented. Knee tracks the foot, heel is firmly planted, and stepping forward does not mean leaning forward; chest stays broad and shoulders drive back as we lunge forward.