(Photo: Mace lifting through the ages. The Great Gama.)
5 x 5 @ 75-80%
Rest as needed between sets. If a set requires interruption, make as minor an adjustment as needed to perform the next uninterrupted. When scheme is listed as “5 x 5″, it always refers to “Sets” x “Reps”.
Then:
40 Mace squat (10kg. W, 12kg. M)
30 Push-up (Scale to ability)
20 2-sec. overhead kettlebell swing @ 1/4 BW
10 Turkish Get-up @ 1/4 BW
If designated weights create/ force a compromised position, make as minor an adjustment as needed to continue safely. Push-up: Variations include dynamic push-up, ring push-up, Hindu push-up.
Reminder! (Almost) all movements referenced above are demonstrated and noted on our Movement Library. Please use them to your advantage! No guessing!